Mindfulness Based Stress Relief Course Week 2: The Body Scan

This week there were no raisins (see Week 1), but we did get a chance to lie down.

So What is The Body Scan?

It’s a meditation technique, from the Vipassana tradition, where attention is brought to different parts of the body (from the tip of the toes to the crown of the head). It has been adapted by Jon Kabat-Zinn to become an important part of the Mindfulness Based Stress Reduction Course, partly I think because it’s such a good way to develop attention . In fact it’s often used at the start of a meditation, as a way to still the mind.    

How to Do the Body Scan at Home

Where?

Find somewhere quiet, where you can lie reasonably comfortably on the floor, undisturbed for 45 minutes. The idea is not to fall asleep, although many people do, which is perfectly ok. But its probably best not to encourage sleepiness with pillows under the head, or by lying on the bed.  Its useful to cover yourself with a blanket, as body metabolism may slow during meditation, and you might find yourself getting quite cold.  (see Relaxation Response).    

What Position?

Most people lie flat on their backs, with the arms by the sides, the hands facing palm upwards. Its an open position, which tends to help the meditation. But you don’t have to lie like this if you find it too uncomfortable. The hands can be placed on the abdomen for instance or, particularly if you have back pain, the knees may be supported by placing a cushion underneath them.  
 
 Start by bringing your attention to the toes of the left foot, and then the arch and heel. Notice what you can feel when your mind comes to rest on each area. Notice any sensations on the skin, feel the weight of the foot pressing through the heel into the floor, notice if there’s warmth or cold. You can bring the breathing into your meditation, by imagining that your sending each out-breath into the foot. Imagine the breath flowing down into the toes over and over each time you exhale.     

Then bring your attention to the ankle go through the same process, slowly. Asking what do I feel now, seeing the out-breath flood into the ankle.

Don’t worry if you notice that your mind has been drawn away from the object of your attention, and you find yourself thinking about something else (it nearly always is).  Just calmly, gently but firmly bring your mind back to the part of the body you’ve reached. You may need to bring your attention back over and over, but this is ok, really just part of the meditation.

You can move in this way through the left calf, knee, hip, and then repeat with the right leg. Then through to the pelvis and lower back. When you reach the abdomen become aware of the movement of the diaphragm with the breath, causing the belly to balloon in and out. Pause here for a while with your attention on the belly. You can move through the chest shoulders, arms, hands, and head, focusing on the breath again when your attention reaches the nostrils. And finally settling perhaps on a sensation of the whole body lying on the floor, and of the breath passing in and out of it.  
 
Next week sitting meditation

Related Articles on this site

• Mindfulness Based Stress Reduction Course (series):
  Week 1 Stress Relief with a Raisin
  Week 3 Sitting Meditation

Related Links

• For more information about mindfulness courses see the Centre for Mindfulness Research and Practice
• A video by Jon Kabat Zinn Mindfulnes Stress Reduction and Healing

Photo at top of page by joaomaximo

mindfulness, stress, Jon Kabat-Zinn, meditation, body scan

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