Body Scan

What is it?

The body scan technique is a form of mindfulness meditation, it allows the individual to identify and analyse irregular sensations inside the body. Irregular sensations can be defined as pain, tightness, or anything new or different occurring

inside the body. The process originated from the Buddhist practice, mindfulness of breathing. The starting point of a body scan occurs at any section of the body, the individual will then gradually scan their body, focusing on any irregular sensations. The individual will continue their scan until they have acknowledged each section of the body. The goal of the body scan is to help release, minimise and learn how to cope wi

th the irregular sensations.

What are the benefits?

The body scan technique can be beneficial for enhancing sleep quality.

Stress and anxiety symptoms can be minimized when applying the body scan technique. A study cohort revealed lowered level of cortisol, the stress hormone, when applyi

ng the body scan technique. Generalised anxiety symptoms have also shown to be reduced when individuals engaged in body scans.

There have been studies conducted revealing a reduction of symptoms associated with chronic pain. While the actual pain may not be removed, the individual’s perception of the pain will be altered, allowing them to effectively manage and cope with the pain. Short-term body scan meditation produced effective results, with 10-minute body scans relieving the chronic pain experienced.

Self-awareness can be increased with the body scan technique. Self-awareness is the ability to focus on yourself and actions objectively. It has been shown to lead to a development of leadership skills and career success.

Focused has shown to be enhanced when practicing body scans, with performance accuracy, psychological functioning increasing in participants and reaction times.

How does it work?

Body scan involves focusing on different sections of your body and drawing attention to different sensations, such as pain, discomfort, tightness, anything that does not regularly occur within your body. Once you’ve located the unusual sensations, you will learn how to cope with them. The process involves mindfulness breathing, starting at the top of the body, the head and then slowly scanning through to the end of the body, the toes. Each area you identify as having a different sensation imagine you are sending a breath to it, to help relieve of yourself from the irregular feeling you are experiencing.

How to do it?

Step 1: Find a quiet, comfortable place and lay down
Step 2: Close your eyes and start to focus on your breathing. Taking deep breaths to fill your lungs with air and then releasing
Step 3: Select a section of your body, it can be anywhere. Bring your focus to that section and breath slowly. Focus on any different sensations between 20 seconds

to 1 minute. If you notice a discomforting feeling allow yourself to feel it and not associate negative emotions to it. With each breath you take, you picture the discomfort decreasing
Step 4: Continue to repeat step 3 with each section of the body
Step 5: When you’ve finished scanning your body, focus on all the parts as a whole and start to reconnect with your body. Moving each body part to bring your focus and awareness back to the room, and when ready, open your eyes.

References:

1. Anālayo, B. (2019). Buddhist antecedents to the Body Scan Meditation. Mindfulness, 11(1), 194–202. https://doi.org/10.1007/s12671-019-01259-8
2. Zhang, D., Lee, E. K. P., Mak, E. C. W., Ho, C. Y., & Wong, S. Y. S. (2021). Mindfulness-based interventions: an overall review. British medical bulletin, 138(1), 41–57. https://doi.org/10.1093/bmb/ldab005
3. Goyal M, Singh S, Sibinga EMS, et al. Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. JAMA Intern Med.2014;174(3):357–368. doi:10.1001/jamainternmed.2013.13018
4. Ussher, M., Spatz, A., Copland, C., Nicolaou, A., Cargill, A., Amini-Tabrizi, N., & McCracken, L. M. (2014). Immediate effects of a brief mindfulness-based body scan on patients with chronic pain. Journal of behavioral medicine, 37(1), 127–134. https://doi.org/10.1007/s10865-012-9466-5
5. Ussher, M., Spatz, A., Copland, C., Nicolaou, A., Cargill, A., Amini-Tabrizi, N., & McCracken, L. M. (2014). Immediate effects of a brief mindfulness-based body scan on patients with chronic pain. Journal of behavioral medicine, 37(1), 127–134. https://doi.org/10.1007/s10865-012-9466-5
6. Sahdra, B. K., MacLean, K. A., Ferrer, E., Shaver, P. R., Rosenberg, E. L., Jacobs, T. L., … Saron, C. D. (2011). Enhanced response inhibition during intensive meditation training predicts improvements in self-reported adaptive socioemotional functioning. Emotion, 11, 299-312. https://doi.org/10.1037/a0022764.
7. Zanesco, A.P., King, B.G., MacLean, K.A. et al.Cognitive Aging and Long-Term Maintenance of Attentional Improvements Following Meditation Training. J Cogn Enhanc 2, 259–275 (2018). https://doi.org/10.1007/s41465-018-0068-1