Body Scan - Basics

Learning to scan your whole body rapidly can have tremendous benefit to your well being. If you can master a quick body scan than you can help your mind shift into alpha rhythms as you lay or sit. This can facilitate an easier time to relax and rest and lays the basis for quality sleep and release of tension.

Body scans should be part of daily living and you should strive to find one that works for you.

This is my basic structure - its what I do before and after a practice, when I go to sleep and when I wake up.  If I am having trouble sleeping I may repeat this up to a dozen times, sleep always is the result, unless something is really nagging at my mind.

Bring your attention to;

Toes

Soles of feet

heels 

tops of feet

ankles

shins

calves

knees

thighs

hips

lower back

mid back

upper back

waist

lower ribs

sides of ribs

front of chest

Fingertips

knuckles

back of hands

palms

wrists

forearms

elbows

triceps

biceps

shoulders

front of neck

back of neck

back of head

side of head

face

top of head

Sometimes I match the sequence with my breath or a students breath and sometimes I go through the scan with no intention of breath awareness.

One day I will make my own diagram showing the points on a paperdoll chart.

You can also google the 61 point body scan and/or yoga nidra for some interesting reads. I will end up writing about both of these topics numerous times.

Metta!