If you are in therapy for anxiety or for trauma treatment your therapist may have led you through a Body Scan Meditation. Here I answer 6 questions about the Body Scan.
1. What is a Body Scan Meditation?
A Body Scan Meditation or Body Scan Mindfulness exercise is used to practice being in the present moment and increase body awareness. It is often used in mental health settings, including therapy for anxiety, therapy for depression, and therapy for trauma. It is a guided exercise in which a facilitator leads the participant(s), or someone can do it for themselves on their own. A body scan encourages non-judgmental attention on the body, one area at a time.
2. How can a Body Scan help me?
A Body Scan is a simple, although not always easy, way to re-connect with our bodies. In a Body Scan we are not asking ourselves to change anything about our bodies, but simply be aware. It is a practice to check in and re-acquaint ourselves with our body sensations. It can be the foundation of treatment for anxiety, trauma and depression.
3. Do I need a therapist to do a Body Scan Meditation?
You can do a Body Scan on your own by yourself, in a group or be led 1×1 by a facilitator. When you do a Body Scan, you are at liberty to stop it at any time, especially if you feel yourself drifting away from your body.
4. Will a Body Scan relax me?
Many of my clients say Body Scans are relaxing. Relaxation can be the goal in a Body Scan. However, I encourage you to approach it more as a body awareness exercise.
5. What if I don’t like doing a Body Scan Meditation?
Concentrating on parts of the body can bring up judgements, inadequacies, as well as feelings of shame and disgust. If any of these emotions or reactions are coming up strong for you this may not be the right time to do a Body Scan, especially on your own. Engaging in a Body Scan can also bring up wonder, curiosity and appreciation.
There are many qualified therapists who can help you process all of these responses. You may also experience pain or discomfort in your body, which for some people may be difficult to tolerate.
If this happens to you, don’t be discouraged! There are other ways to tune into the body. A somatic therapist can help you find the most effective ways to access your bodymind connection.
6. Where can I find a Body Scan Mindfulness Script?
For a self led Body Scan, here is an 8 minute version recorded by me, Kimberly Bevans.
This is a 20 minute Compassionate Body Scan by Kristen Neff which is quite lovely.
Therapies such as somatic therapy and dance/movement therapy can help you rekindle your relationship with your body as a way to heal and also rediscover joy in your life. If you are interested in using body-oriented techniques to address your stress, anxiety, trauma or relationship difficulties, contact me for a free 15 minute phone consultation. I am currently accepting new clients online and in person in my Be Moved Therapy Boston office. I serve women across Massachusetts and from Boston, West Roxbury, Roslindale, Jamaica Plain, Newton, Chestnut Hill, Westwood, Watertown, Brookline, Wellesley and more.