Body Scan Meditation

In cases of pain and muscle tension, science shows that accepting sensations is more effective than trying to control them.

You can use meditation to help yourself become more attuned to your body.  It may not be quite the same as having someone else giving you a massage, but in time, you will discover you are automatically so in tune with your body,  you will be in a position, if not to prevent, certainly to ease any discomfort or pain you are feeling by tuning in before the pain runs out of control.

This is best done when lying down.  Breathe in slowly and deeply through your nose. Feel your abdomen move outwards as your diaphragm contracts and draws air into your lungs. Your chest should not rise noticeably.

While breathing slowly, direct attention to your left foot. Feel your foot. Curl your toes once to fix your awareness to it. Now relax...

As you breathe in through your nostrils, slowly scan your left leg from foot to knee, and up through your thigh.

As you breathe out, trace your leg down to your foot. Do this 3 times, then take your mind off your breath and remain with your foot.

Feel the sensations in your foot. Simply become aware of them. Scan your left lower leg. Accept any tension or discomfort. Scan slowly, up through your thigh now.

If thoughts appear, that's fine. Gently come back to your breath, and shift awareness over to your right foot.

And repeat the process. Scan for any sensation in your foot... calf... Thigh... Simply accept all sensations and feel what happens. Relax...

Now focus on your stomach. Feel it rising as you breathe in. Sinking as you exhale. Your heart rate will slow in tune with your slower breathing. This is normal. Stay focussed on your stomach, your breath... up and down. Become aware of sensations. Relax...

Follow the same procedure with your left hand and arm as you did with your leg. You may clench your fist at first to really direct your awareness to your left hand. Breathe...

Now scan up along the length of your arm, to your chest. Then down your right arm to your right hand. Remain there. Breathe. Sense and scan. Relax...

Come back up to your chest. Continue scanning up along your neck and to your face. Gently clench your jaws and release. Feel the sensations in your jaws, your throat. Breathe and scan. Feel how the back of your head rests against the floor.

Scan the top of your head. Relax...

Now detach from all body parts. Breathe... Feel how everything is connected, resting gently on the floor. Just breathe, let any sensation come to you. Accept it as a part of you. Return to your breathing.

Just breathe for a minute and feel/listen to what your body is feeling, what your body is trying to tell you.

Then, when you are ready, sit up slowly.