Body Scan Meditation Guide
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ScribdTranslationsBody Scan Meditation Guide
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ScribdTranslationsBODY SCAN
Let's meditate
Monday, July 24, 2017 7:18 AM
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BREAKING
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Relaxing the body is always a good way to start a practice.
contemplative. In addition to promoting physical relaxation, it also helps to relax
the mind, because it brings it to the present moment. A very efficient practice
In this sense, it is the body scanning, which consists of making a
scanning the whole body, observing the parts that are tense and
intending to relax them. The Body Scan or Body Scanning can be
done quickly, like a relaxation that precedes meditation, or from
longer form, as the main practice, giving more time and attention to
each part of the body.
Posture
This meditation can be done sitting or lying down. Sitting on a cushion of
crossed legs or sitting in a chair, with feet firmly on the ground. Hands
supported on the thighs. Remember to be in a stable position and
relaxed. Just be mindful of keeping your back straight. Keep your eyes semi-
closed or shut.
Stabilization of the mind
Start by focusing on your breath. Take 3 breaths.
deep breaths, inhaling through the nose and exhaling through the mouth. Resume the
your regular breathing through the nose. Pay attention to the movement.
the nostrils, at the temperature of the air that enters and leaves, or feel this
going through a point between the eyebrows. You can also place the
hand on the belly and follow the movement of the air that comes in and goes out
through this region. Remember not to resist thoughts,
physical reactions or emotions. Just observe, without judging and return to the
pay attention to your breathing. Do this practice for at least 5 minutes.
Preliminaries
Put a slight smile on your lips and a positive intention in
practice.
Practice
1. Inhale and focus your attention at the top of your head, on the scalp,
ear and neck. Upon exhaling, release all the tension accumulated in these
places.
2. Once again, inhale and focus your attention on your face, your forehead, nose,
eyes, mouth, cheeks. When exhaling, throw away all the accumulated tension in
your face.
[Link], inspire by focusing your attention on your neck, shoulders. Exhale.
throwing away all the tension from your neck and shoulders, an area that
always accumulates a lot of weight and worries.
[Link] and turn your attention to your arms, hands, and fingers. Exhale,
releasing the tensions and relaxing these limbs.
[Link] again, breathe in, now focusing your attention on your back,
your spine and your lumbar region. Observe how this part of your
body. Exhale by directing all attention located on your back,
relaxing as much as possible.
[Link] deeply and turn your attention to your chest, thorax,
abdomen, belly and sexual region. Exhale while relaxing all the muscles and
internal organs.
[Link], inspire by focusing your attention on your hips and thighs. Relax.
these areas of your body. Exhale releasing all the tension in your
quads and thighs.
[Link] by inhaling, bringing the air to your knees, calves, and
your feet. Through breathing, relax this part so demanded of our
body. Exhale, throwing away all the tension and fatigue of these limbs.
9. Stay for a few moments in silence connected with these sensations.
[Link] by bringing your hands together in prayer at the center of your chest, give thanks and
dedicate the positive energy generated by practice for the benefit of all
beings