An Introduction to Mindful Body Scans
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[MUSIC] Body scans are a type of mindfulness practice that can help us relax and feel more connected to our bodies. To perform a body scan, bring your awareness to any point on your body, typically beginning at either the top or bottom, and slowly shift your awareness to the opposite end while scanning, pausing, and noticing any sensations. Research has shown that body scans can help reduce anxiety and pain symptoms. The use of body scans, in addition to cognitive behavioral therapy for insomnia, may also help you wake up in a better mood and stay asleep longer if you struggle with tossing and turning. Let's try it together. I invite you to follow along to practice a short, guided body scan. This body scan can be performed seated, lying down, or in whichever position feels most comfortable to you. If the body scan ever becomes too uncomfortable, you may always shift out of the body scan to a mindful breathing practice or other relaxation technique. With that in mind, I invite you to settle into a comfortable position as we get ready to start. You may choose to close your eyes if it feels safe to do so, or pick a spot to focus on for the duration of the practice. We will begin and end this practice with a sound from a bell. [bell sound] As you settle into this practice, begin bringing gentle awareness to your breath. Not changing anything, simply feeling the fresh air come in through your nose or mouth and back out again. Your lungs expanding and filling with fresh air before emptying and restarting the cycle all over again. Gently shift your awareness from your breath to the furthest part of your lower body, noticing any sensations that may exist here. Any warmth or coolness, tension or pressure, any socks or shoes and support from resting on the surface beneath you. If you notice any discomfort, breathe into that area, relaxing and releasing as you exhale. Now slowly shift this awareness upwards, perhaps scanning your legs and hips, pausing and paying special attention to any joints or sore spots. Breathe into these areas and let go. Moving now to the midsection, feel your stomach expand and contract with each breath. Noticing and labeling any sensations that may exist here before gently releasing them with your next breath. Feeling your chest rise and fall with each new breath in and out, allowing your shoulders to soften more and more with each exhale. Soften your hands if possible, allowing your limbs to rest in a comfortable position. Noticing and breathing, resting and relaxing. Moving back up through your shoulders to your neck and jaw, soften the muscles in your face, relaxing any tension that may be present. Still breathing as you shift your awareness now to the crown of your head, pausing to breathe, notice, and shift toward gentle acceptance in the present moment. Perhaps extending some gratitude towards yourself for taking the time to perform this body scan today. Know that you can always return to this practice whenever you choose. As we near the end of this body scan, begin expanding this awareness to cover your entire body now. Noticing any remaining areas of tension, breathing into those areas with special care and releasing that tension with one final breath in and out. And when you're ready, return this awareness to your surroundings and open your eyes. (bell ringing) This mindfulness practice is provided by Michigan State University Extension. For more information about upcoming health programs and resources, you can visit our website at www.extension.msu.edu/healthprograms [MUSIC]