The Body Scan

Body Scan

There are a few practices I try to introduce to all of my clients.  The list is short but each practice is very powerful and with regular practice, life changing.  I practice them myself.

This is the first practice to master.  It will reduce feelings of stress, chronic pain, anxiety, depression, hopelessness and more.  It us the beginning practice of neuroplasticity. It will allow you to let our brain heal your mind.  Practice daily.  You can also return to the practice to soothe yourself when pain, thoughts or emotions become overwhelming.

• Lie down on your back in a comfortable place.
• Gently close your eyes.
• Fell the rising and falling of your belly with each breath.
• Take a few moments to feel your body as a whole from head to toe.
• Bring your attention to the toes on your left foot.
• Allow yourself to feel any and all sensations from your toes. If you don't feel anything just allow yourself to feel "not feeling anything". Take your time.
• When you are ready to leave your toes and move on, return to the awareness of your breath.
• After a few breaths direct your attention to the sole of your foot.  In the same way as with your toes, allow yourself to feel any and all sensations from the sole of your foot.  
• When you are ready return to the awareness of your breath.
• Continue in the same way noticing your ankle, your heel, the top of your foot, your shin, your calf and so on for the whole left side of your body.  Continue all the way to the top of your head. After each region return to an awareness of your breath.  
• Continue in the same way down the right side of your body until you again return to your toes.  After each region return to an awareness of your breath.
• Practice once a day.  It can take 30 to 45 minutes to do a complete body scan. 

The body scan was developed for patients who were in chronic pain or terminally ill.  It has been clinically proven to help ease the suffering of even the most difficult cases.  This practice will help you move toward greater freedom and satisfaction in life and away from pain and anxiety.