Body Scan Meditation: Information on this easy, relaxing, and beneficial technique.
This type of meditation is a type of Mindfulness Meditation. It's a great way to take a look at what is going on inside yourself and your body while also relaxing and receiving all of the benefits that meditation has to offer.
The Body Scan is a sequential scanning of the entire body to simply bring awareness of each part. The goal is not to judge or try to change anything, but simply become aware of that body part. Notice it and take it in in its present form... whatever that may be.
There are other forms of Body Scanning that are for relaxation and tension relieving and not meditation. The difference is that in the other types of scans, you may search for and try to relieve tension... where in meditation, your goal is not to try to change anything but rather to just take notice of its presence.
Both types of body scans are known for being extremely relaxing, so even if you're not searching for and trying to relieve tension with meditation, it can definitely be a side effect of the process.
First of all, realize that this will take time. You'll need to plan for around 30 minutes of uninterrupted time. This means turning off your cell phone and notifying anyone else in the home that you cannot be disturbed.
You'll do the scan lying down, most often it is done on a yoga mat. As you lie there and before you begin your scan, remind yourself to stay present and take notice. You are not trying to change or judge.
Start with your feet. First one and then the other. Then slowly move up and through each body part. As you do, notice how they feel on the mat. Notice if they are warm or cold or if there is any tension, etc. After you've finished the entire body, lie there for a bit and take in the body as a whole. Notice how you feel as a whole now that the scan is complete
This process can sometimes be easier with a guide (either in-person or via audio). An inexpensive option is the Energy Awareness Meditations which includes a 19 minute body scan meditation.