How a Meditative Body Scan Can Tune Out Your Anxiety

How a Meditative Body Scan Can Tune Out Your Anxiety

My anxiety presents itself to me in many physical forms. I can pinpoint the exact onset of an anxiety or panic attack if I pay attention to my body’s signals, using a meditative body scan, to help prevent the discomfort.

We happen to live in a world dominated by distraction though. Every day we succumb to the mind-numbing fixation of social media scrolling, texting rather than talking and an apparent need for noise. This constant flow of stimulation floods the circuit board that is our mind. Only when we stop to listen to the sounds of our body can our mind truly relax. 

Last week, the blog mentioned the physical indicators that one is experiencing anxiety. This week I wanted to share a technique for noticing the small changes in our bodies that can signal we are beginning to feel anxious, called a meditative body scan. These prevention indicators let us know we are holding tension or worry in various parts of our body. This can lead to stress or anxiety if held in our body too long.

The following body scan meditation technique uses the counting of the breath to focus our mind on nothing outside of the present moment. Body scan meditations help me remember no matter how overwhelming my anxiety can become, it begins with something much smaller and more manageable. 

In the video below, I take you through a very shortened version of a body scan. This meditative technique is best attempted when you are feeling calm and not anxious. The body scan can help us detect otherwise silent triggers of anxiety. If we are already feeling anxious and overwhelmed, a body scan would not be as beneficial. Our mind can’t sit and become calm when already at a ten on the anxious meter. 

Please share your experiences and thoughts on this body scan meditation below. Was it helpful for you and your anxiety? Did you expand on my version and if so, how? Look forward to hearing from you, so leave your comments below. 

Namaste. 

Tags: meditative body scan

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