Week 1 formal practice: Body Scan

[Tine]

The main topic of week one is the exploration of "What is Mindfulness?" and the realisation that "There is more right with us than wrong."

How do these topics show up for you - if at all - in relation to the first formal practice, the body scan?

I'm interested in hearing about your experiences with the bodyscan in the first week of the MBSR course. 

 

Personally, I remember that I used to perceive the bodyscan as the most boring of all practices and only after many tries, I did start getting a feeling for it. I still zoom out once we get to the back, and I tend to miss the arms and hands, and I am back when we get to the neck.

What helped was the bodyscan sitting up or starting at the head and working down to the toes. This was it's easier for me to not "just relax". I now also fall asleep sometime during the practice which I do perceive as a good thing because it shows to me that all in all I am more relaxed as falling asleep rather spontaneously is not something I used to be able to do. 

For me the voice in my head telling me that I should be doing something "useful" instead and that I know it all already is the loudest during the bodyscan. At the same time, I know better as I only became an MBSR teacher as I realised the profound changes in my life after having taken the course and established a regular meditation practice.

 

 

[Yvonne]

I actually have a hard time to read the body scan meditation text until the end. I always fall asleep (almost) . It's the best relaxation. When I have difficulties to sleep a good body scan helps me to find rest. But usually I start also from the head and go down to the toes. I'm wondering why it's shown quite often the other way around starting from the toes and going up. Is it more beneficial? I also tried a variation with progressive muscle relaxation. But this feels quite hard  as the whole body was actively involved, different from the body scan meditation that I perceive more passively. I also need to be focussed much more. But there is less risk for me to fall asleep. 

[Tine]

@Yvonne I have heard a lot of people snore even during the group bodyscan at retreats, so that normal.

It depends on why you are practising the bodyscan. If it is to fall asleep then it looks like you are doing the right thing. Jennifer Piercy's "Yoga Nidra for Sleep" is super popular on insight timer and I have to agree, I doubt that I ever heard it till the end. It also includes several elements of the bodyscan.

If you practice the bodyscan as part of MBSR with the intention to fall awake from the automatic pilot I'd recommend to try it sitting up so you are less likely to fall asleep and you can be relaxed and alert at the same time.

I am collecting some guided meditations here in the forum and I already have 2 bodyscans here that you could try out.

 

[Bz****]

Specifically, a "compassionate" body scan, was my gateway to loving myself...

 

[Tine]

2 hours ago, Bzzzzzzzzt said:

Specifically, a "compassionate" body scan, was my gateway to loving myself...

 

This is so true. Compassion is such a powerful ingredient.

[Ha****]

I’ve just done my first one, I was ok til half way through when I got bored. I just noticed my boredom and then wondered what the point of it was and thought perhaps it will make me more aware of my body so that I can respond to it better. Then I was able to join back in as I saw the point of it. It was like one part of me having a conversation with another part of me. Interesting 

[Tine]

56 minutes ago, HappyChristian said:

I’ve just done my first one, I was ok til half way through when I got bored. I just noticed my boredom and then wondered what the point of it was and thought perhaps it will make me more aware of my body so that I can respond to it better. Then I was able to join back in as I saw the point of it. It was like one part of me having a conversation with another part of me. Interesting 

This is such an insightful post. Where you realized a thought as such. A thought "this is boring", "this has no point" is only that. It's real but it's not necessarily true and by realizing your thoughts and emotions as such you open up to new possibilities in your response.

[Jo****]

Hi! This exercise for me was also slow to begin with especially lying down. When I did lie down, I could already feel the tension in my lower back. I would have to refocus my attention to the rest of my body following along with the meditation. What I did learn is that doing the body scan, it calmed me down, helped me to focus and center my mind and literally feel my body. 

I also enjoy the simple awareness exercise because it literally is staying present in the one activity you're doing. I've done it where I drive to work in silence and just focus on my driving and the sounds. I have washed dishes just washing. Also, just taking breathes and knowing that it is life -the breath- helps me to remember to live by breathing. 

I also agree that sitting meditation is what I've done more of, so that seems to work. Neverthless, I will work on the body scan. There are benefits to it. I love that with Mindfulness there is no judgment, just being and existing with what is now.

[an****]

I started the MBSR course today!   

I just completed the 30 minute body scan.  I love body scan practices - they are very relaxing and help me to become more aware of what is happening on the inside. However, during the body scan this morning, I experienced restlessness and many thoughts. I also fell asleep at the right knee! I was happy to get in at least 10 minutes?.

[Guest User]

As part of the recommendation for the MBSR online course, I completed the 33 minutes Body Scan video. I noticed I felt more relaxed and a deeper sense of space pressed gently on my heart as the meditation approached 20 minutes.  I checked the time because I had to refocus on listening.  I am aware of awareness as each body part is called out and connected. Simple yet beautiful. 

[Tine]

4 hours ago, Self said:

As part of the recommendation for the MBSR online course, I completed the 33 minutes Body Scan video. I noticed I felt more relaxed and a deeper sense of space pressed gently on my heart as the meditation approached 20 minutes.  I checked the time because I had to refocus on listening.  I am aware of awareness as each body part is called out and connected. Simple yet beautiful. 

Thank you for your contribution. An essential part of the MBSR course is sharing and hearing about other peoples experiences. Such a wide range and so much beauty, connection and insight is gained by the different viewpoints of the same practice.

[Se****]

week 1 day 1  33 min bodyscan experience ,     i suffer with cfs and fibro,  so this is a much needed meditation, that i should and will do much more often, as i rarely look at  or work on my own body and energy... ( well not since 2012) i have a kind of xray vision can see the skeleton muscles etc, also, the colours of the chakras, energy and energetic implements that show me were the problems are...     i noticed my charkas, are quite dim,  throughout my energy bodies, so need to work on those .. my heart chakra was light and bright healthy green with a image of a celtic cross with white light shining through in beams and rays  like around, like a window...    the dark dim energy in my left side giving me pain, feels like an Inpatient irritation,  emotionally...in my root chakra feet ankles,   the ligaments behind my knees are a sickly yellowish  torn scratched and overstretched.....   dark red in my hips area,.. ovaries felt tight and heavy,... left lung shrivelled, spinal column, knotted and twisted,....  rusty looking crystals in my shoulder joints... back of neck dim blue, dark knot  ...dim but nice shade of purple for third eye and good for crown,   felt tingling all over like cobwebs touching me, as my energy scanned my body..  as i was breathing was like i was sipping fresh water through a straw at every breath.

[Ke****]

Hi all, I am on week one of MBSR course. I just completed first MBS. I have done these in the past but never for 30 minutes. Actually my journey to within, back to self and body began in January this year when I really committed to doing a MBS daily. I did it for three months and then began practising other ways of going within with less video voice guidance and did quick mental MBS when needed ( when wanting to be responsive to environment instead of relative).
Found it difficult to stay focused for the 30 minutes today. Dog snoring beside me, thoughts of helping others came up mainly while feeling into stomach area ( interesting alignment with chakras...) and I just had  surgery so overall lots of discomfort in body. I also did this laying down due to recent surgery and struggle with that as I generally do this practice seated.  

I will comment again when week one is done and See the differences for me.
K

[Ke****]

Also for the record the one completed today was the suggested 33 minutes video ?

 

[Ke****]

Day two- MBS 20 min video went better. It’s as if I fall asleep for a few second and then when I awake I can’t recall where my mind just was and then am focused on the next area of my body as guided by the voice... so weird!! Feeling relaxed and little tension identified today.

[Dr****]

Hi everyone. Im new to this forum.  Glad to be part of this journey with you all.  I've been meditating for a few years with random guided meditations on you tube, but hope through this might be able to move past just the awareness to being able to move forward with goals and maintain a middle ground instead of the rollercoaster of emotions. Meditation, drumming and yoga so far, has kept me sane in a midlife reevaluating time.  Thanks so much and blessings!

[Ks****]

Day 1 I tried before bed, I never made it to the end. Perfect way to get a good nights sleep!

 

Day 2 Midmorning bodyscan was much better. I found it to very relaxing and made it through to the end. I felt my body completely relax as the scan focused through each area. My mind did wonder off periodically but I found it was positive productive thoughts and I refocused as needed. Feeling rejuvenated afterwards and at peace.

[Ke****]

Day 3: Didn’t leave my bed until I did the MBS by JKZ. I know doing these first thing in the morning are beneficial to my mind and body, and evidentially I was most present today out of the past 3 days likely because I did it first thing in AM, not mid day. Some wandering thoughts about what I could make for dinner, a couple thoughts of work, but they did not last long, was able to notice them and bring self back to body and breathe.

K

[Ri****]

4 hours ago, Kelsey said:

Day 3: Didn’t leave my bed until I did the MBS by JKZ. I know doing these first thing in the morning are beneficial to my mind and body, and evidentially I was most present today out of the past 3 days likely because I did it first thing in AM, not mid day. Some wandering thoughts about what I could make for dinner, a couple thoughts of work, but they did not last long, was able to notice them and bring self back to body and breathe.

K

My first time doing the bodyscan and felt different feelings and  thoughts through out.  There were times I fell asleep for what I believe were a minute or two.  Other times I was fully awake paying attention.  Other times got bored and thought about  things I needed to get done  during the day. Then went back to paying attention.  I felt relaxed most o the time.  Found it hard to be fully present for the entire length of the exercise.

[Se****]

week 1, bodyscan meditations, worked on my chakras, and body parts that needed healing, found out the celtic cross window in my heart chakra, was a bone x marking the spot of a galatic dna, portal upgrades, stored within my skeletal energy system, which during this 11.11. full moon and samhain, energies, have now been activated, and are processing. smiles, 

[Ke****]

Day 4: mbs

Today I felt my body relax a lot more, often by the end of doing a MBs I cannot feel my body and consciously need to move if I have discomfort. Today I noticed a little unbalance with the right side of body which makes sense as I have a left foot cast currently. Also some tension to work through in shoulders. 

K

[Ri****]

Another day doing the bodyscan and was not much different than the first time.  Was able to focus at times but not others. Fell asleep too.  Going to try doing it in the morning and see if the experience is different.  I do enjoy the practice but want to get better at it .  

[Ri****]

Day 3 ,  I’m enjoying the body scan more.  Felt more relaxed.  Drifted mentally several times so kept refocusing.   Right now I can’t remember what I was thinking off when my mind would drift.  I think this time it felt better because I didn’t go into it with any expectation and I didn’t judge my performance at all.   I just enjoyed the moment 

[Ke****]

Day 5 - yesterday and what I wrote in my reflection is that it was too short. I have already did the three videos and began duplicating them so chose one online. I think 20 minutes at least is needed for me! 
 

day 6- today  

Just did that one, and I liked it but got a bit distracted , so listened to it again. 
really like the part comparing to a prisoner of feelings, and once relaxed the bars come down and feelings are able to be released. We don’t need to trap emotions, and certainly need to confront them and release! 
body is very calm currently!!

[sa****]

All I can say is WOW!!! This exercise was amazing. I did the required video by Dave Potter and later moved on to Emma Reynold's video. I did this exercising laying down. I noticed my body is not aligned properly. My right elbow and shoulders have a hard time straightening or laying down flat. I constantly had to push throughout the two videos. All and all, it was extremely relaxing. I did this exercise in my room, where I find serenity.