BODY SCAN + FOCUSED BREATHING

Last week I introduced my version of the body scan. This week I share an "add-on" modification to the body scan which I find is very helpful to target specific areas of the body and is especially useful when time is limited.

Begin by using the body scan as presented last week. When you locate an area of tension or discomfort, breathe into that area while imagining that the full breath goes only to that area. As you breathe out imagine that all the tension or discomfort flows out with the breath. Repeat breathing into a specific area until you notice it relaxing. Continue on through the body using the body scan and adding the focused breathing for each area of tension or discomfort.

You may use this technique when you notice tension in one particular area of the body without scanning the rest of the body. I have done this when I noticed tension in my shoulders at a restaurant and when I needed to release a tight muscle in my back after running to catch the trolley.

This technique is particularly useful for intervention at the early stage of tension and discomfort. When muscles are chronically tight and tense, medical intervention may be necessary for relief. Such medical intervention might include physical therapy, massage, muscle relaxants and pain relievers as prescribed by a health practitioner.

The body scan with focused breathing is one of my favorite techniques, since it is simple, quick, and easy to do. I hope you find it useful too.