Mindfulness in the Moment – Body Scan Technique
People who are depressed and anxious tend to leave the moment, and their mind disconnects from their body. The mind travels to what happened at work, or an argument with your spouse. Your sadness or stress is focused on another point in time, which, past or present, you do not have control over.
I would like you to practice being present in your body, using this Body Scanning Technique. This exercise reconnects your mind to your body. If your thoughts are focused on your body, they cannot be lost in the past or future.
The Technique :
Lie down flat on the floor, yoga mat, sofa or bed. Close your eyes, and focus your mind on the toes of your left foot. Allow your mind to slowly travel up the foot, lower leg, knee, thigh and then to the pelvis. Next, focus on the toes of your right foot, then up the foot, lower leg, knee, thigh and pelvis. Take a breath or two each time you focus on a new part of your body. As you exhale, let go of the tension you feel in that zone. With each breath in, imagine restorative and healing energy replacing the stress that once existed there.
Gradually move your mind’s eye to your lower abdomen and lower back, the belly, next to the chest and shoulder blades, and then the shoulders. Then feel the sensation of your fingers on both hands, and let your mind wander up both arms simultaneously, and return to your shoulders. Don’t forget to breathe in and out with each region of the body. Feel the roundness of your shoulders and their connection to your neck. Feel the throat and chin, lips, cheeks, nose, eyes, brow. Focus on the back and finally, the top of your head. Rest your focus there, and imagine your breathing in a fluid motion throughout your body. Breathe in to the top of your body, and exhale toward your toes, imagining your breathing as a slow wave upon a shore.
When this body scan in complete, you will feel the solidity of your entire body and at the same time, feel as though your body is light and full of your breath. Each part of your body will vibrate with interconnectivity. Your mind will feel grounded to the whole body, and your anxiety will be far away.
Notice how your body feels in this moment. If you are noticing the calm and peace of right now, you will realize that there is nothing wrong within this time and space. Your anxiety comes from yesterday, and worries of tomorrow. If you can practice this technique, and begin to own precious moments each day, you will create distance from your troubles.