Exercise 4

Sweeping or Body Scan

Sweeping or body scanning is a mindfulness technique of successively directing your attention to every part of your body, from the top of your head to the bottom of your feet. You focus your attention on each body part, taking note of how that part feels. You do not take any action to change any part of you or how it feels (Decker, 2018).

As you mentally move your awareness across the different parts of your body, you may become very aware of parts of your body that are uncomfortable or just don’t feel right. These discomforts may be small and relatively unimportant like an itch or they may indicate a more pervasive problem. For example, you may notice soreness or discomfort in your back which may indicate poor posture. Or, you may notice discomforting sensations in your throat or lungs which may be evidence of illness.

Body scan meditation may decrease feelings of pain in people with chronic pain (Ussher et al., 2014), may decrease drug cravings in people with addiction, and may generally improve feelings of health and well-being (Cropley et al., 2007). 

So let's give it a try now. You can watch the video above this text or read below and follow.

Module 2 Exercise 4

Body scan meditation

● Start by lying down somewhere you can be comfortable but where you won't fall asleep. A soft rug or yoga mat works great for this. A bed or couch may put you to sleep. Use a pillow if you like. You may also want to place a pillow under your knees. You may want to use a light blanket. Find somewhere quiet where you won't be disturbed.

● Take a minute to get comfortable. Adjust your pillows or blankets if you need to.

● Gently and softly close your eyes.

● Start by bringing your awareness to your breath. Feel your lungs expanding and contracting.

● Feel your stillness and focus on the silence.

● Bring your focus to each part of your head - your scalp, forehead, eyes, ears, nose, mouth, and chin.

● On an exhale, release any tension you may be holding in your head - keep your eyes and mouth softly closed. Keep your jaw loose.

● Breathe softly and naturally for a few breaths, feeling the softness in your face.

● Move your awareness to your neck and shoulders.

● On an exhale, release any tension that may be in your neck and shoulders.

● Breathe softly and naturally for a few breaths, feeling the loosening in your neck and shoulders.

● Move down your body, repeating the steps of focusing on a part of your body, deliberately releasing any tension or tightness there, and then savoring the looseness. Move from your shoulders down your arms, hands, and fingertips. Move your awareness to your chest and upper back, then your belly, hips, and lower back. Move through your pelvis, thighs, knees, calves, feet, and toes.

● Resist the urge to do anything or to change anything. Simply examine the sensations. If you feel an itch, an annoying wrinkle in your clothing, or that your foot is falling asleep try not to do anything about it. Focus on the feeling and the sensation.

● Try to be still and silent. Resist the urge to fidget or wriggle. Any discomfort you’re feeling is temporary. Try to examine it without changing it.

Lesson Summary

Sweeping or body scanning is a mindfulness technique in which you direct your attention to every part of your body, noting how each part feels, without taking any action to change it. This practice can help you become more aware of discomfort or issues in your body that may need attention.

Body scan meditation has been found to have several benefits:

• It may decrease feelings of pain in people with chronic pain.
• It may reduce drug cravings in people with addiction.
• It may generally improve feelings of health and well-being.

To practice body scan meditation, follow these steps:

1. Find a comfortable place to lie down where you won't fall asleep, and consider using a soft rug or yoga mat.
2. Take a moment to get comfortable, adjusting your pillows or blankets if needed.
3. Gently close your eyes and focus on your breath, feeling your lungs expanding and contracting.
4. Bring your awareness to each part of your head, releasing any tension on the exhale.
5. Continue to breathe softly and naturally, feeling the softness in your face.
6. Move your awareness to your neck and shoulders, releasing any tension on the exhale.
7. Repeat this process, moving down your body from your shoulders to your arms, hands, fingers, and down to your chest, back, belly, hips, and lower back.
8. Continue to move through your pelvis, thighs, knees, calves, feet, and toes, releasing tension on the exhale.
9. Resist the urge to do anything about any discomfort or sensation you may feel. Simply observe them without changing them.
10. Try to be still and silent, resisting the urge to fidget or wriggle. Remember that any discomfort is temporary.

By regularly practicing body scan meditation, you can increase your body awareness and potentially improve your overall well-being.