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Dear people,

A lot of us have trouble staying connected to our bodies. When you do spiritual work a lot of it is centered around the higher Chakras. That might mean meditation or visualizations or other ways of connecting to your intuition and higher Power (God/The Universe/Heaven etc.). Yet, we are here on earth, in these bodies and they need attention and care too. So that's why today I'm writing about Body Scans - a technique to stay connected to your body. I've also spoken about this technique in my Dutch Column: Spiritueel Moment: Body Scan.

What is a Body Scan?

A body scan sounds like I'm asking you to have an MRI, but actually, it's a technique to help you connect to your body. Generally speaking, there are two ways to do this technique. One way is to connect through your body, most commonly by tensing and releasing your muscles or by placing your hand upon certain body parts. Another option is to visualize and mentally connect to each area of your body. 

Depending on what you are trying to accomplish, one method might be easier or better then the other, but I highly recommend that you get adept in both of them.

Why do a Body Scan?

Life gets busy and when it does, we usually lose connection to our bodies. We rush through things, forget to eat, have less sleep then we should, the ways in which we can neglect or ignore our bodies messages are almost endless. So then we get surprised by a nasty flu or cold, by how tired we are or why we suddenly snap at somebody. 

By doing a body scan regularly, you notice what is happening within your body and thus within yourself. You can make sure that small ailments don't become bigger, find yourself with more energy an a happier and healthier body. Who needs more reason then that?

When to do a Body Scan

You should definitely regularly do a Body Scan. I'd recommend at least once a month and more often if you find yourself disconnected from your body due to chronic illness, stress or other reasons. You can remind yourself to do it on the first Saturday of the month for example.

Exercise: Body Scan with muscles

If you prefer to listen, you can find a Dutch spoken Body Scan in my Dutch Column: Spiritueel Moment: Body Scan. Read the instructions of this exercise thoroughly and then do the scan step by step.

Breathe in with tensing and breathe out with relaxing if you do a Body Scan with your muscles. I wrote this for an upwards flow, but if you want to do a downwards flow, start at the bottom.  

• Find a comfortable place to lay down or sit down 
• Make sure you aren't disturbed for 10-15 minutes
• Gently tense your toes and then relax them
• Move your feet upwards and then relax them
• Gently tense your calves by moving your feet of the floor and then relax them
• Gently tense your upper legs and then relax them
• Gently tense your glutes (buttocks) and then relax them
• Gently tense your stomach and then relax it
• Gently tense your diaphragm and then relax it
• Gently pull up your shoulders and then relax them
• Gently tense your hands into fists and then relax them 
• Gently tense your jaw and then relax it
• Gently raise your eye brows and then relax them 
  
• End the exercise by sitting quietly for a bit and feel the relaxed state of all those muscles
• Drift off into sleep or get up, drink something and continue your day

Exercise: Body Scan with hands

Make sure you place your hands for at least a full breath in and out on each body part. If you feel the need to linger at a certain spot, do so for as long as needed. You might feel warmth or cold as your hands help your energy flow. 

If you can't comfortably put your hands on a certain part, either move that part closer to you (for example: laying down and touching your feet is impossible, unless you bend your knees) or do the parts with intention until you can easily reach. Do not overextend yourself. I wrote this for an downwards flow, but if you want an upwards flow, start at the bottom to reverse this exercise.

• Find a comfortable place to lay down or sit down 
• Make sure you aren't disturbed for 10-15 minutes
• Place your hands on your head 
• Place your hands on your eyes
• Place your hands on your ears
• Place your hands on your jaws/chin
• Place your hands on your throat/neck
  
• Place your hands on your shoulders (by crossing your arms)
• Place your hands on your upper arms
• Place your hands on your lower arms
• Place your hands on each other
• Place your hands on your breast/breasts
• Place your hands on your belly button/solar plexus
  
• Place your hands on your lower belly
• Place your hands on your lower back
• Place your hands on your hips
• Place your hands on your upper legs
• Place your hands on your knees
• Place your hands on your calves/lower legs
• Place your hands on your feet
• End the exercise by setting quietly for a bit
• Run some water over your hands to clear out any old energy
• Drift off into sleep or get up, drink something and continue your day

Exercise: Body Scan with intention