The body scan meditation builds the mind-body connection to release tension, reduce stress and heal.

Building the mind-body connection is a powerful practice that helps us tune in, identify discomfort and heal from the inside out.

Our brain and body are constantly communicating through electrical impulses carried by neurons. In fact, there are 86 billion neurons in the human brain! Most of these messages occur automatically whether we are aware of them or not. However, practicing mindfulness daily through meditation and yoga strengthens our awareness of the important messages our body is communicating.

Incorporating a mindfulness practice is even more important when life becomes busy. Lately, I’ve been feeling disconnected from my body — ignoring the warning signs to take more rest and allowing myself to be pulled in multiple directions. One of the most effective techniques I use to reconnect to my physical being is the body scan meditation.

What is body scan meditation?

The body scan meditation involves focusing on the sensations of one area of your body at a time. By gradually bringing awareness to every part of your body, you will start to notice areas that are out of balance and you can begin to release tension. This is an effective form of mindfulness meditation that can be done by anyone — whether you are brand new to meditation or you practice daily.

What are the benefits of body scan meditation?

Just by practicing the body scan meditation for five minutes, you’ll start to notice these benefits:

1. Reconnect to your body
2. Increase self-awareness
3. Release tension and pain
4. Reduce anxiety and stress
5. Get grounded and regulate your emotions
6. Increase your attention and focus
7. Improve your sleep

How to do the body scan technique:

You can start from your feet and work your way up or you can start at the crown of your head and work your way down. You can do this meditation seated on the floor with your legs crossed in front of you, sitting in a chair with your feet on the ground or laying down.

Once you have found a comfortable position, begin to scan your body, paying attention to any heaviness, tightness, tingling, warmth or other sensations that arise. Noticing these physical responses without judgment. Use your inhale to breathe fresh oxygen into the area. Use your exhale to release tension. Focus on each area for a few rounds of breath before moving on.

After scanning your entire body, envision every cell filling up with warm, light energy that sustains you throughout the day. You’ll feel calmer and more focused.

Ready to try it out? Here is a 10-minute guided meditation that will focus on releasing tension from your toes to the top of your head.

How do you feel after checking in with your body? Some days, it may be easy to settle into this meditation and other days, it may feel frustrating as distractions arise. The key is to keep showing up with a sense of curiosity and patience. As you practice tuning in, you’ll be able to intuitively understand what your body needs.

I’d love to hear about your experience. Leave me a comment below and let me know what you discovered in this practice. If you found the technique helpful, share it with your friends, family and community.

With gratitude,
Shannon