Knowing how to complete a body scan is a great meditation skill to develop as it helps you become more aware of your body, including physical sensations from stress. When we become aware of what our body is telling us, we are better placed to understand how any physical discomfort in our body is playing into our emotional state.

There is no set time it takes to do a body scan. Utilise what time you have, whether that’s 3 minutes or 30. Here is a framework you can adapt for your own needs:

1. Get comfortable. You may want to sit, but lying down is also okay too.
2. Take a few Deep Breaths and then let your breathing slow down. Ensure each breath is started from your belly, not from your chest. Allow your abdomen to expand and contract with each breath. Be mindful of your shoulders. If they are raising and falling with your breath, bring your attention back to your belly.
3. Bring your awareness to your feet. If you notice any physical discomfort or pain here, or thoughts and emotions rise, breathe through it and let it go.
4.Breathe into any tension. Lean into the discomfort by focusing on the area of your body where the tension is present. Breathe into it, allow it pass through your body and evaporate into the air. Stay present.
5. Scan through your entire body in this way.

The practice is useful for releasing stress, whether physical, mental or emotional. It is also a great way to connect with your true ‘Self’ and a useful diagnostic tool for you to understand how you are feeling. In this way we can sometimes manage our stress before it takes hold.

Practice and let me know in the comments how you are doing.

With love, light and a little Ayama Magic

Nikki x