This is a guided exercise for releasing tension throughout the body. I find body scans to be extremely helpful in re-centering the mind/body/spirit during Mindfulness practice, and I prefer to begin all of my meditation and journaling exercises with a body scan practice.
The Body Scan
Starting from the top of your head, moving through the face, toward the neck, check for any areas where you are holding tension. A great place to start is the center of the forehead. Release the tension in these areas. A helpful way to do this is to draw the tension in with the in-breath, and let it release on the out-breath. I use counts of 3 or 5 for my breath cycles.
Continue your body scan down your shoulders, your upper and lower arms, and into your hands and fingers. Allow yourself to feel into these parts of your body, seeing how much tension you can gather and release in these parts. See how much space you can create from within these parts of the body.
Continue this practice into your upper and mid-back. Focus on your chest and your navel, and release any tension within these areas. Sometimes taking a few extra moments to sit with a specific area is necessary. Sometimes things awaken when we focus on areas we hold tension. It is okay to allow whatever is alive to be present with you. Welcome it with loving-kindness and a soft heart.
Feel into your lower back and your pelvic region. Notice where your body makes contact with the surface you are sitting on. Feel into this sense of groundedness and allow the tension from these areas to sink into the Earth. Shift your focus to your legs, knees, ankles and feet. Allow yourself to feel into these parts of your body.
Take a moment to sit in the experience of being completely within your body, free of tension and stress. After taking a few moments here, allow yourself to come back to intentional awareness. Now you may continue with your meditation practice, or you may choose to end your practice here for now.
This meditation practice is inspired by the work of Tara Brach. Visit her website for her guided mediations and talks.
— written by Emily Lichtenberg