Spacious Body Scan Audio Meditation + Benefits

I created this short and simple audio recording a few months back when I was in Sean Fargo's teacher training program. 

This meditation practice is called the Spacious Body Scan and it is a short and wonderful practice for those who need to get connected with their bodies and release tension and stress. 
 

I highly encourage you to do the Spacious Body Scan practice over the course of the week and if possible to carry out the practice on the same times each day. 

Consistency is key to practice and the more you do this particular meditation, the more you will benefit from it.

 Some Recommendations + Suggestions Before You Begin

  • Find a comfortable and warm room where you won't be disturbed.
  •  Get a pillow and blanket so that your head is supported and that you stay warm during the meditation.
  •  If you need extra support for your back, lie down on a yoga mat or roll a pillow underneath your knees to support your low back. Alternatively, you can always bend your knees with your feet flat on the floor if that is more supportive for you.
  • Remember that this is all about you and it is important to ask yourself the question, "What do I need right now?" 
  • During practice, if you find yourself falling asleep which I have experienced many times over, it is absolutely OK! Please don't berate yourself that you fell asleep, your body probably needed it.

 Benefits of Body Scan Meditation

  • Activates the parasympathetic nervous system which is responsible for: rest and digest as well as releasing hormones that aid in calming and relaxing the body. 
  •  Teaches you to be mindful and aware of bodily sensations. I think this is paramount since a lot of us are usually in our own heads, completely unaware of what our bodies are experiencing from moment-to-moment.
  •  *It can strengthen and sensitize the insula, a part of the brain that is responsible for interoception i.e being aware of the body's internal state (Hanson, 2019, p.11 & 43)
     *Hardwiring Happiness, Rick Hanson Ph.D 2013*

I hope you enjoy this short audio recording. I highly recommend you journal after each session, focusing on what you noticed, how you felt and how you are feeling now. 
Till next time!






















Comments

Post a Comment

Popular posts from this blog

Uncertainty, Self-Compassion + Covid-19 Testing

  Late last night I noticed a slight tickle in the back of my throat. I was worried that I was coming down with something. More worried that I would get others sick especially if I tested positive for Covid-19. I work at an integrated health facility + I am client facing which means that I see plenty of people in any given day. I wear a mask when I'm at work + even in my personal time when I am doing errands such as grocery shopping.  So this morning, I called 811 HealthLink BC to see if it was recommended I get tested for Covid-19 based on my mild symptoms. While my symptoms are mild, it was still recommended I call in sick + my next call was to my employer to let them know that I was doing my due diligence. That meant I had to get tested today + that I had to self-isolate + wait for my test results. So today my partner + I went to a drive-in/walk-in testing site + in about 1 1/2 hours got tested.  So how did I feel while I sat there waiting for my turn?  Relatively calm.  I think
Read more

It's Snowing! A Simple Mindfulness Practice

It's been snowing all day here in Vancouver, BC. And as I look out my big windows, I watch the snowflakes come down. As I've mentioned in previous posts, you can practice mindfulness anywhere you are. At work. At home. Sitting down while waiting for your bus or even while doing dishes.  If it is snowing where you are. Take even 3 minutes out of your day and look out your window.  What do you notice when you look out your window? Is there a lot of snow? Is the snow coming down heavy where you are? Do you notice the snowflakes and how big or small they are? How about their movements? Is it windy where you are? Do the flakes look like they are slowly free-falling before they hit the ground? What textures do you notice? Just take a moment to notice the snow itself. If you get distracted which is inevitable and very normal, simply come back to the practice. Over and over again for however long you plan to do it.  Then once your done, take a deep breath in and slow exhale out. I hope
Read more

The Ok-Ness Of It All

Yesterday, I was doing a bit of my own personal reflection while working on "The Mindful Self-Compassion Workbook" by Kristin Neff, PhD & Chris Germer, PhD.  I was on Chapter 10 - 'Loving-Kindness for Ourselves' - taking a moment to reflect on what I needed to hear in terms of phrases for myself and it hit home for me that most times, I just want to be validated that I'm OK, that I will be OK. I came up with three phases that hit home for me which all included the word 'OK": "May I be OK as I am."  "May I begin to feel OK about myself." And a super simple one that I like that feels super validating is, "It's OK, I'm OK."  I thought about it + then meditated to one of Jeff Warren's meditation on YouTube. If you haven't heard of this awesome Canadian author & bonafide MacGyver meditation teacher, go check him out at the link below. https://jeffwarren.org/ After that practice of sitting + doin
Read more