BODY SCAN/QUICK RELAXATION

Last week I mentioned using my version of the body scan during breaks. This is useful to "listen" to the body and its signals to become aware of and release tension in the body. I find this can also be helpful at bedtime to help the body relax and go to sleep.

To do the body scan you start by finding as quiet and comfortable a location as possible in your particular setting, hopefully where you will not be disturbed. Next, sit or lie comfortably, preferably with your eyes closed and arms and legs uncrossed. Take 3 to 5 deep breaths and begin to "scan" your body parts from head to toe, noticing and releasing any tension as you come across it.

To "scan" your body, focus your attention on one body area at a time. Start at the top of your head and notice any tension or other sensations in that part. Tell yourself to let that area relax. Some people find it helpful to first tense the area and then let it relax. This can be helpful but is not necessary and I only do this when necessary to provide a contrast to ensure relaxation of a particular part. After the top of the head proceed on down to the forehead, eyes, cheeks, jaw, neck, shoulders, each arm separately down the upper arms to the lower arms, wrist, hands and fingers, then move your focus to the front chest, upper back, abdomen, lower back, pelvis, and then down each leg through the thigh, lower leg, ankle, foot and toes. You can do this body survey rather quickly or as slowly as time allows or you desire. I have used this technique on breaks as short as a few minutes, or for a full 15 minute break as allowed at work.

By using the body scan you can become aware of tension and discomfort at its early stages and intervene to prevent the buildup of tension and discomfort when it is more difficult to release.

Next week I will cover an add-on to this technique to target specific areas of the body, which is especially useful when time is limited. Try to practice the body scan as outlined herein and send me any questions you may have.

Once again, my book covers this in a little more detail. I am in the final editing stages of my book and expect to have it available soon.