Tuesday, May 22, 2012

Body Scan Meditation & Body Drawing


Since one of my favorite formal mindfulness practices is the Body Scan, and Body Drawing is one of my favorite body-centered expressive arts practices, it only seems natural to do them together!

The Body Scan Meditation is just what it sounds like: a meditation that focuses on mindfulness of the body by focusing on each part in turn. I've heard of Body Scans from several sources, but I've heard about it the most in relation to Mindfulness Based Stress Reduction (MBSR). For me, practicing body scans regularly has made a huge difference in how aware I am of my own body. Sometimes I find body scans useful for pain relief, relaxation, or as a sleep aid, however, the basic intention of the practice is simple awareness. Following the Body Scan Meditation with a Body Drawing is a way to record and integrate the experience of the body scan. And it's fun!

What you'll need:
a comfortable place to lie down (but not so comfortable you fall asleep!)
body scan recording or script (optional)
paper or other drawing surface (printed with a body outline, if you want)
colored pens, pencils, crayons, pastels, or other coloring media of your choice

Instructions:
  1. Start with the Body Scan. I prefer to take at least 20 minutes, often longer; you can decide what's right for you. You can do the body scan in any supported position; many people find lying down to work best. It might be easiest to use a recording to guide you the first time.
    Once you find a comfortable position, begin by being aware of your breath. When you are ready, notice the contact points between your body and the surface supporting you. Now focus your awareness on your feet for a few breaths. Then move into your ankles, your lower legs, your knees, and so on, moving your awareness up through all of the parts of your body. You might imagine your breath going into each part you focus on. You might send each part of your body gratitude, love, or compassion. As you pass through each part, notice the sensations you find there. If you have thoughts or emotions, notice those, too. After you've gone through all of your body to focus on the top of your head, move your awareness outward to your entire body. Take a few moments to be aware of your breath and your entire body. When you are ready, open your eyes and gradually get up. Thank yourself for your nurturing practice.

  2. Now you can record your experience with a Mini Body Drawing! The basic task is to fill in a body outline in response to your experience with the body scan. You can draw your own outline or use something like the ones below that I found using Google image search.
How was it for you? Share your experience or your drawings in the comments.


Online Resources
Free 10 minute guided Body Scan thanks to Greg de Vries
Free 30 minute guided Body Scan thanks to Ms. M. Cullen
Body Scan description and instructions thanks to NPR
body outlines, front & back, thanks to Oasis Acupuncture
body outline thanks to Lea Pearson, who teaches body mapping for flutists
"gingerbread" body outline thanks to Second Story Window, a blog of activities for children

Books & CDs with Body Scan Instructions
A Mindfulness-Based Stress Reduction Workbook, by Bob Stahl and Elisha Goldstein
The Mindful Way Through Depression, by Mark Williams, John Teasdale, Zindel Segal, and Jon Kabat-Zinn
The Relaxation and Stress Reduction Workbook, by Martha Davis, Elizabeth Robbins, and Matthew McKay

1 comment:

  1. I recently visit your site and found a excellent information regarding the Health Body Scan.thanks a lot for posting this type of valuable information.

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