People who meditate are happier, healthier and more successful than those who don’t.
Heard that before?!
It is true that some form of mindfulness each day can help with focus, clarity and calm response to life’s challenges. It doesn’t have to be an hour long zen meditation (I do it in the car at s hook pick up or before I do the groceries!)
Researchers at the University of Waterloo in Canada found that mindfulness or meditation for just 10 minutes a day was enough to see significant results. As long as it’s done consistently, sitting still and breathing deeply for just 10 minutes can help you concentrate better throughout the day.
But like any skill, mindfulness takes practice. Try it again! Sometimes the only thing standing between our goals and us is a little bit of direction.
So each MINDFUL MONDAY I will share one simple mindfulness activity for us to try. Ask the family to try too!
The Body Scan
Body scan meditation is a good way to release tension you might not even realise you’re experiencing. Body scanning involves paying attention to parts of the body and bodily sensations in a gradual sequence from feet to head.
A popular exercise for practitioners of mindfulness is called the Body Scan. It requires very little in the way of props or tools, and it is also easily accessible for most beginners. A typical Body Scan runs through each part of the body, paying special attention to the way each area feels.
By mentally scanning ourselves we bring awareness to every single part of our body, noticing any aches, pains, tension or general discomfort.
The goal is not to relieve the pain completely, but to get to know it and learn from it so we can better manage it. As said, I often do this before embarking the crazy woolworths environment whilst sitting in my car! I also find it really useful before a class, run or Yogalates practice as it enhances my awareness and helps me target a specific area in need or set an intent.
Particularly useful for those of us struggling with arthritis or injury.
So, let’s go through and map the scanning process. You can take as long as you wish or take a few moments to do this before you embark on your day or the task at hand.
The Scanning Process
Start in a comfortable position sitting or laying ( I often do this in the supermarket car park in the car!)
We begin by bringing awareness to the breath, noticing the rhythm, the experience of breathing in and expelling out – there’s no need to change the way they are breathing but rather just hold gentle awareness on the breath.
Next, bring attention to the body – how it feels, the texture of clothing against the skin, the contours of the surface on which the body is resting, the temperature of the body and the environment.
Now, gently bring your awareness to the parts of the body that are tingling, sore or feeling particularly heavy or light, perhaps note any areas of their body that don’t feel any sensations at all or are hypersensitive.
Continue to come back to the breath.
Notice it.
The scan usually moves systematically through the body, e.g. starting at the feet and moving upwards as follows:
- Toes of both feet;
- The rest of the feet (top, bottom, ankle);
- Lower legs;
- Knees;
- Thighs;
- Pelvic region (buttocks, tailbone, pelvic bone, genitals);
- Abdomen;
- Chest;
- Lower back;
- Upper back (back ribs & shoulder blades);
- Hands (fingers, palms, backs, wrists);
- Arms (lower, elbows, upper);
- Neck;
- Face and head (jaw, mouth, nose, cheeks, ears, eyes, forehead, scalp, back&top of the head);
- The “blowhole” (Fleming & Kocovski, 2007).
After the Body Scan is complete you feel ready to come back to the room….slowly open your eyes and move naturally to a comfortable sitting position.
Feel the focus, energy awareness and calm.
So “is it working” you ask!
If you are feeling more relaxed in your daily life then meditation is working.
If your mind is a little clearer, then meditation is working.
If you are feeling a bit more understanding of others then meditation is working.
If you notice yourself with a bit more patience, then meditation is working.
Let me know how you go!
