Many of us have busy weeks, and even weekends, where we are barely given enough time to think. One thing that has positively affected my parenting and personal interactions is mindfulness. I even experienced the power of mindfulness changing my perspective on natural birth, which led to the most beautiful birthing experience of my third child. I smiled during the entire labor and delivery process.
The most accessible technique for increasing mindfulness is the body scan. Basically, you pay attention to the sensations in your body and connect your awareness to these sensations. Read on to learn more.
There are many benefits to using the body scan as a method of mindfulness practice:
- Improved Sleep
- Increased Self-Compassion
- Improved Focus
- Reduced Stress
- Increased Authenticity
How to practice the body scan for increased mindfulness?
Remember that the body scan helps us to also change the way we deal with and perceive pain. If you have any aches, pains, discomforts (like itching) in the body, then this scan will challenge you to tune into how this discomfort exists in the body. How are you managing it? What else is going on? What do your thoughts naturally tell you to do about the pain? Then in the body scan, remember to do nothing and just observe.
Many body scan practices are quick. Each area of the body is given about 20-30 seconds of attention before moving onto the next. Focus intensely on the given area for the entire 20-30 seconds. For the most part, body scan exercises I have tried start in the feet and rise up to the top of the head, then settles back down in the heart chakra (chest area).
Also, take time to notice your breathe and any tension. Try to relax. With only a few minutes a day, you can change your life and become more rooted in your authentic self by connecting to your body. As a person who is more grounded, you will be less likely to become overstressed, react aggressively when angry, or overly critical of yourself. This new awareness will have an affect on your parenting, and relationships with others.
So, as we step away from our moment of self care on this beautiful Saturday, remember to tune in to your body for a few minutes each day. The affects are amazing. If you need a guided meditation for the body scan that is about 10 minutes long then click here.
