Body scans are a very helpful tool that apply mindfulness meditation to the physical sensations of the body. This is an excellent practice for improving mind-body connection, calming the nervous system, and training our mind's ability to bring attention to pleasant, unpleasant, and neutral sensations without judgment.

Improving mind-body connection:

Body scans can improve mind-body connection (aka kinesthetic awareness) simply by bringing attention to various body parts. When focusing attention to an area, we are strengthening neurological connections that regulate the bidirectional flow of information between the brain and the body part. We can also start to recognize patterns of where we hold tension in our body, where we have more difficulty relating to, and where we can more easily focus attention. This can translate to becoming more aware of certain body areas, which can help us improve our self-image and efficiency of movement. As our body is our home for the entirety of our lives, it is useful to get to know your anatomy from the inside out!

Calming the nervous system:

Body scans are a meditative practice that train us to bring our attention to the present moment. Rather than allowing our minds to wander with worries of the future and regrets of the past, we are practicing the ability to focus attention on sensations of the present moment. This can help shift us into a more parasympathetic state of the nervous system, which allows our bodies and minds and relax and restore. This will help to relieve stress and anxiety, as well as improve our health, well-being, and relations to ourselves and to others.

Exploring various sensations:

The intention of a body scan is to bring attention to all kinds of sensations in the body, including those from the skin, muscles, joints, and even our organ systems. These sensations may be pleasant, unpleasant, or somewhere in between. The point is not to assign judgment to an unpleasant feeling, but rather notice the sensation for what it is (e.g. pressure, tightness, ache, tingling) and to recognize what happens when we stay with it without trying to change anything. This can improve our ability to bring attention to real-time sensations through a lens of separation and objectivity, rather than letting emotions such as fear run wild when pain arises during our daily activities.

Here is an example of how to perform a "five lines" body scan:

1. Rest comfortably on the floor or bed in a position. Consider lying flat on your back with your legs extended and arms resting by your sides, or use any props to get more comfortable.

2. Begin to settle in, slow down your breath, and close your eyes.

3. The body scan will involve the five "lines" of your body: each of the four limbs, as well as the spine from the pelvis to the head.

4. Right leg: bring attention to the right side of the pelvis, sensing what part is touching the ground. Sense this space from side to side, back to front, noticing any sensations (e.g. buzzing, tingling, tickling, pressure, temperature, clothes against the skin, skin against the ground, etc). If no sensations are present, notice that too. Then let your attention slowly travel down to the hip, down the thigh, to the knee, calf, ankle, heel, arch of the foot, ball of the foot, and toes. You can then let your attention travel back up to where it came from towards the right side of the pelvis. Take as much time as you need, noticing if it is more difficult to move your attention quickly or slowly.

5. Repeat this process for the left leg. Notice differences between the two legs.

6. Right arm: bring attention to right shoulder blade in the back, collarbone in the front. Let attention travel towards the right shoulder, then upper arm, elbow, forearm, wrist, hand, all the way to the fingertips. Then travel back up in reverse.

7. Repeat this process for the left arm. Notice differences between the two arms.

8. Spine: bring attention to center of pelvis, the sacrum bone against the ground. Slowly travel the attention to the low back, feeling your abdomen in three dimensions. Notice that as you breath, the size of this area changes. Feel what part of your spine is connected to the ground, and what is not. Then slowly travel towards the mid back, rib cage, upper back, base of the neck, neck, head, face, and finally the crown of your head.

9. Rest completely, noticing what the attention is drawn to now.  

At The Wellness Station, we ensure that body scans are a regular part of our client's mindfulness practices. We may begin or end sessions with a guided scan, as well as create or recommend a recording for home use.

Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor

and The Wellness Station Team

Anxiety disorders are the most common mental illness in our country, affecting over 40 million US adults each year.

The prevalence of anxiety has been steadily rising, especially among younger individuals, which may be attributed to societal factors such as lifestyle habits (less movement, poorer sleep quality, work-life balance), social media, the pandemic, and overall existential dread due to issues such as climate change.

When stress and anxiety levels are high, the body releases high levels of stress hormones which can be toxic over time, damaging the body and mind similar to other toxic chemicals found in our environment. The good news is we can learn how to reduce this anxiety naturally without the use of harmful medications. In addition to counseling and psychotherapy, we can all incorporate accessible strategies to help appropriately manage stress and anxiety on a daily basis.

Here are some of my favorite tools that I use and recommend to many of my patients:

Breathwork

Breathing practices can be incredibly calming for our nervous system. By slowing down our breath, we naturally shift into a more parasympathetic state of the nervous system (rest and digest). Our breath is always happening in the present moment, and by focusing attention here, we can avoid dwelling on past regrets and future insecurities. A simple breathwork practice is timing the breath while gradually extending the exhale. Start by inhaling for 4 seconds, followed by a brief pause, then exhaling for 4 seconds, followed by a brief pause. Gradually increase the length of the exhale to 6 seconds, perhaps to 8 seconds. Continue for several minutes.

Consider trying a video, such as this for a more "visual" experience:

2. Meditation

Meditation is a practice that can help to calm the inner chatter of the mind to foster a state of peace. Regular meditative practice allows us to be more mindful in our inner world as well as in our relationships with others. Meditation involves bringing attention to an object of the present moment, such as breath, sound, sensations, or even movement. Focusing attention on the breath, or some sensation of the breath is an excellent practice for beginners. Try sitting comfortably in a chair or on a cushion on the floor. Take several breaths, beginning to slow down the breath. See if you can keep your attention fully on the sensation of your belly rising with an inhale, and falling with an exhale. Each time you notice your mind has traveled elsewhere, gently redirect your attention back to the breath.

Helpful tools for meditation include guided meditations on YouTube, as well as apps such as Headspace or Waking Up. Tara Brach is also an excellent meditation coach, psychologist and author with resources on her website: www.tarabrach.com

3. Movement

Gentle, mindful movement can be incredibly calming for the nervous system. This could be a restorative yoga practice, a Feldenkrais lesson, or even just a walk. Try going on a walk outdoors without any distraction- no phone, music, or podcasts. Direct your attention to objects of the present moment, such as the birds chirping, the stunning visual field of blue sky, flowers, and trees, or sensations of the body such as the contact of the feet on the ground, the fresh air flowing in and out of the lungs, or the breeze on the skin. Tap into your senses!

It is important to practice these on a regular basis to build up resilience, rather than ONLY practicing them when stress and anxiety levels are high.

Just as we would not only go to the gym when we are feeling weak, we should not only practice self-care when we are depleted. Practicing these strategies only a regular basis will promote neuroplasticity, sustained behavioral change, and will allow us to access inner peace and calm when we need it the very most.

Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team

Body Scans Can Help You!