Body Scans
Hello and Happy Monday! Last week I mentioned body scanning. Why is this an important tool and what is it? Body scanning is a mindful activity that has you do exactly what it sounds like… scanning your body. This has multiple benefits, one being this is an exercise where you use your own body sensations as an anchor to be present in the moment. Another purpose is to check in with yourself; scanning your body for tension in certain areas to not only help you learn where you hold your tension but to also be mindful around what is eliciting this tension you’re holding.
The connection between mental health and physical health, I’m going to refer this as the mind/body connection going forward, is grossly overlooked by Western Cultures. There is some slow momentum to recognizing this connection but we still have a ways to go with our current models in the medical and mental health fields. In my first post I explained the flight/fight/freeze or stress response. It involves our entire mind plus impacts us physically. If we are constantly managing stress, which is making us teeter on activating our Amygdalas, how could that not impact us physically? With chronic stress that is never acknowledged and managed our brains are constantly abruptly switching between our executive functioning and our survival mental states. With that then our bodies are constantly switching between regulated and defensive states- our heart is switching between rapid beats to slow, our digestive system is turning on and off, and out muscles remain tense “just in case” there is a real threat… We’ve created a society of safety from nature and the elements but in turn have created a culture where we are in a survival state to maintain this level of safety… and we are each other’s biggest triggers. But that’s a post for another week.
During the body scan, slowly and mindfully take note of where you are holding your tensions and stress. Starting with the top of your head, working your way down your head, neck, shoulder, arms, back, and so forth. While doing this, also take note of the speed of your heart beat, the speed and rhythm of your breathing, and other more internal sensations. Simply asking yourself “What could be causing this”. We don’t necessarily need to know at this point, but it’s helpful to be aware. Also take note of thoughts that may be popping up while you are being mindful. From there, see if you can mindfully focus on an area of tension and see if you can will your muscles to relax. We have more control of your muscles than we think if we take the moment to slow down and focus. Relaxing your muscles entails focusing on the area while breathing in a slow, deep rhythm and allowing the tension to move or leave the area. Think of how you would like the are to feel (loose, relaxed, soft, etc.) and feel the muscles unravel and release the tension. Stretching after can be helpful to.
Go and give this a try this week. Next week I’ll post a script of my guided relaxation I do with my clients after we’ve gathered information from the body scan. In the meantime, be well and please feel free to leave comments or questions on this post.
-James