One of the best types of mediations to help you relax and release tension is a Body Scan Mediation.  Just like the name suggests you are doing a mental scan of your entire body.  It allows you to focus on one body part at a time identifying any tension, aches, or pain.  After you have identified these things; you will use your breathing techniques to relax that area.  I will go into further detail a bit later.  It is also the next step in building mindfulness because you are expanding your focus beyond just breathing.  You are making a mental connection with your body.

Benefits of Body Scan Mediation

Better Sleep – The first and most obvious benefit of doing a body scan mediation is relaxing your entire body.  One of the best times to do a body scan is at bedtime.  It will alleviate any tension you have and put you in a calmer state of mind.  In turn you will fall asleep faster and get more rest.

Fights Anxiety – Another benefit is it can help fight anxiety.  As I discussed in my article Mindfulness Meditation, the key to help fight anxiety is acknowledging the thoughts that come to you mind without having an emotional bias toward them.

Pain Relief – Body Scan Mediation can also help relieve minor aches and pains.  There is a two-fold effect happening here.  First is you are relaxing the area which automatically reduces the physical stress being exerted.  Second is you are acknowledging the existence of the pain without passing judgement on it.  You will be less likely to develop depression and decreased quality of life as a result.  This second part does take some practice but is achievable.

How to Do a Body Scan

Doing a body scan is relatively simple.  Here are the basic steps.

Get Comfortable – Just like the start of any meditation find a place where you are comfortable and can relax.

Breathe – Next close your eyes and start taking slow controlled breathes in through your nose and then exhaling through your mouth.  A few of these breathes will help you relax.

Focus on One Body Part at a Time – Now you will gently bring your attention to a body part.  I recommend starting with your feet.  As you inhale focus on how that body part feels.  Is there any tension?  Is there any soreness or pain?  As you exhale relax that body part letting any tension you feel go.  If there is soreness or pain just acknowledge what you are feeling.  Do not assign any negative or positive emotions to it.  Just be aware of how it feels.  Do this for each body part until you reach the top of your head.

Journaling – After you finish doing the meditation it is a good time to do some journaling on how you felt during the meditation.  Where did you have tension?  Were you able to release the tension to your satisfaction?  If not, what kept you from fully releasing the tension.  What state of mind were you in?  Were you able to calm your mind?  If not, what kept weighing on your mind?  If you establish a journaling routine like this after meditating, you will begin to see patterns in how you think and feel.  You will also get to know yourself better and how you think.  I call these revelations.

Now that we have discussed the basics of doing a body scan meditation, I encourage you to do it as often as possible.  It’s a great mediation style for self-discovery.