Body Scan meditation

Most of us are so consumed with the thousands of thoughts, distractions, worries, pressures each day brings, we have forgotten how to disengage. Meditation allows us to step off the roundabout occasionally and find some peace. The ‘body scan’ meditation is one of my favourites.

Body scan meditation is a mindfulness practice that involves systematically bringing attention to different parts of the body, usually starting from the toes and gradually moving up to the head, but you can start with the face and head and move down the body as well. The purpose of this meditation is to cultivate present-moment awareness, relaxation, and a deeper connection with the body.

When you practice any form of mindfulness, or meditation, if you find your mind wandering off into thoughts, at any time, this is normal, so you try to let go of those recurring thoughts, or sound distractions and steer your mind back to the present moment, in this case, it will be a part of your body. Each time you break the link from these distracting thoughts, you are taking a step towards a calmer mind.

Here's how a typical body scan meditation might be practised,

Preparation: Find a comfortable and quiet space where you can lie down or sit comfortably. Close your eyes if you feel comfortable doing so. Try to let the body release, letting go of any tight, contracting muscles and feeling the effect of gravity, and heaviness, of your body. You are going to be still for a few minutes, so welcome that sensation.

Start by bringing your attention to your breath. Take a few deep breaths, allowing yourself to relax and settle into the present moment, then allow yourself to breathe naturally, without any control and notice that when you release breath, the body relaxes a little.

Direct your attention to your feet. Notice any sensations you may feel, such as warmth, tingling, or pressure. As you inhale, imagine breathing into your feet, bringing a sense of relaxation and ease with the release of your breath, you might try to visualise your feet, feel their weight and orientation, the touch of the floor, or clothing, or the toes together.

Slowly move your attention up through your body, one body part at a time. Pay attention to each area without movement, simply noticing any sensations, tension, or discomfort that may arise. Perhaps compare the sensations in one side of the body to the other, without any judgement or reaction, just noticing. As you progress, release any tension that you may be holding.

Moving upwards, continue scanning through each part of the body, such as the legs, hips, abdomen, chest, arms, hands, shoulders, neck, and head. Take your time with each area, allowing yourself to fully experience the sensations present. Pay attention to any areas where you might carry tension, or are tight, the shoulders, the pelvic basin, the jaw. If you feel yourself holding anywhere, try to soften and release with the breath.

As you scan each body part, observe any tension or areas of tightness. With each exhale, imagine releasing any tension or holding in that area, allowing it to soften and relax.

Once you have scanned through the entire body, take a few moments to bring your attention back to your breath. Notice how your body feels as a whole and observe any changes in the rt end depth of your breathing. Feel the heaviness again of the body and the pull of gravity. Return to any part of your body where you may hold tension and see if this has returned, when our mind drifts onto thoughts, this may have a consequential tightening of the body.

When you're ready, gently bring your awareness back to your surroundings. Wiggle your fingers and toes, stretch your body if needed, and slowly open your eyes.

Body scan meditation can be practiced for varying lengths of time, ranging from a few minutes to longer, depending on your preference and availability. Regular practice of body scan meditation can help reduce stress, promote relaxation, improve body awareness, and cultivate mindfulness in daily life.

Posturing about posture....

Using a smartphone extensively can have a significant impact on your posture, leading to various musculoskeletal issues. If you are not already aware of this then here’s a few postural consequences of using our favourite tech:

• Text Neck: Constantly looking down at your smartphone can strain the muscles in your neck and upper back, leading to a condition known as "text neck." This can result in neck pain, headaches, and potential long-term damage to the cervical spine

• Forward Head Posture: Holding your head forward while using a smartphone can cause your shoulders to hunch and your upper back to round. This forward head posture can lead to muscle imbalances and contribute to chronic pain issues.

• Shoulder and Upper Back Strain: Holding a smartphone for extended periods can strain the muscles in your shoulders and upper back. This can result in discomfort and stiffness in those areas.

• Wrist and Thumb Issues: Repetitive use of smartphones, especially for typing or scrolling, can contribute to issues like carpal tunnel syndrome, tendinitis, and thumb pain.

• Eye Strain: Prolonged use of smartphones, particularly in poor lighting conditions, can cause eye strain, dry eyes, and discomfort. This may lead to changes in posture as people adjust their position to alleviate eye discomfort.

The human head weighs about 12 pounds, I joke in my classes that the female head is heavier on account the brain is bigger. There is no science to back this, simply that there are usually more women in the room than men…But as the neck bends forward and down, the weight on the cervical spine begins to increase. At a 15-degree angle, this weight is about 27 pounds, at 30 degrees it’s 40 pounds, at 45 degrees it’s 49 pounds, and at 60 degrees it’s 60 pounds.

That’s the burden that comes with staring at a smartphone — the way millions do for hours every day.

If you can’t grasp the significance of 60 pounds? Imagine carrying an 8-year-old around your neck several hours per day. Smartphone users spend an average of two to four hours per day hunched over, reading e-mails, sending texts or checking social media sites. That’s 700 to 1,400 hours per year people are putting stress on their spines, according to the research.

As you stretch the tissue for a long period of time, it gets sore, it gets inflamed and can also cause muscle strain, pinched nerves, herniated disks and, over time, it can even remove the neck’s natural curve.

Poor posture can cause other problems as well. Experts say it can reduce lung capacity by as much as 30 percent. It has also been linked to headaches and neurological issues, depression and heart disease.

While it is nearly impossible to avoid the technologies that cause these issues, individuals should make an effort to look at their phones with a neutral spine and to avoid spending hours each day hunched over

Look down at your device with your eyes, at a level that reduces the need to flex your neck and spine.

A yoga practice will help to address the postural issues that are evident across all ages and society with the use of smartphones and technology. Yoga teaches us about our ranges of movement in the joints and how we can take steps to maintain and recover good posture.

Join a class or search out some online movements to start your recovery.

How to make a small step to a big change....

As we commence 2024 and with the anticipation that the year ahead brings us, maybe you are considering new interests, fitness objectives or lifestyle changes. Perhaps these objectives and goals already seem overwhelming or simply not that engaging enough.

However, incorporating a daily, simple yoga routine can work wonders for the body and mind.

Embarking on a new yoga practice may seem challenging, primarily because the body is not accustomed to change and there remains a widespread misconception of the practice of yoga.

In simple terms, for me, yoga is a method of ensuring my physical body can move in all directions, the way it needs to at this point in my life, with ease, and in that process, my mind becomes calmer, thereby allowing the body to release even further.

Granted, when we start, there may be a little discomfort, after all, this is change, but perseverance, patience and a nice slow breath will soon open your eyes and your body to the new normal.

This new normal is simply restoring your natural range of movement, which has been gradually eroded over time. All is never lost though.

Just 10 minutes of a prescribed yoga sequence is enough to get you going and with over 5000+ yoga postures, there is something for everyone to explore.

By setting a specific time and place for your daily tlc you will enhance your ability to build and maintain your yoga routine. And it doesn’t matter if you miss an appointment with your mat, or two, providing you don’t judge yourself negatively and re affirm your commitment to return.

For those reading this that are interested in exploring this potentially life changing practice, the following tips are worth considering.

1.      Understand your intention. Knowing and re affirming this to yourself is a powerful motivator.

2.      Find a good teacher. They will see where you need intervention, and help you navigate the journey

3.      Join a community. Try a class, the benefits of group dynamics extend to yoga practice and there is an energy felt in a moving class like no other.

4.      Enjoy the process. Soon you will tap into the mindfulness of movement and the time will fly, your daily practice will evolve, go deeper and you will feel the power of the breath.

5.      Don’t push it. Yoga will come to you if you are patient and it will happen, it is a subtle practice and less is always more.

If you are considering any new activities at this time of year and wish to improve yourself, I would really like you to consider yoga and see and feel for yourself the power therein.