DEAR FRIENDS,
“Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves – slowly, evenly, without rushing toward the future; live the actual moment. Only this moment is life.”
- Thich Nhat Hanh
“Meditation is to be aware of what is going on: in your body, in your feelings, in your mind, and in the world.”
- Thich Nhat Hanh
The Body Scan:
How to deal with boredom, questions, and tedium with the body scan - and realize the body scan’s incredible value.
Our initial exploration of mindfulness is to invite your attention to follow your breath. Feeling into the breath as it enters your body and as it exits your body. As our minds wander, we gently invite our attention to come back to the breathe. Simply following the breath. Some use a mantra as an anchor for their attention and others will use their hands or feet… Mindfulness is the awareness that our minds have wandered, gently redirecting our wandering minds back to our anchor.
As we introduce the body scan we invite our attention to notice sensations in our bodies. Beginning at either the top of our heads or our feet and toes, we gently and inquisitively scan our bodies, noticing any sensations, feelings and/or emotions…. What about the muscles around our eyes? our jaw lines? Our shoulders? Are we finding any pain? Any constriction? Are we noticing tightness as we scan through our, chest and torso? How are we feeling in our bodies? Are we feeling anxious, worried, tired, sad, bored, impatient, angry, insecure… Are we feeling pleased, happy, expansive, joyful, grateful? Is it possible that we really are not feeling much of anything at all.. noticing this too. as Jon Kabat Zinn tells us, we “put out the welcome mat” for it all. Allowing, allowing… this is all part of our experience. We are not the pain, but pain may be the truth of what we are experiencing in this moment; we are not our thoughts, but these are thoughts that may be passing through our mind just now… I am not the sadness, the anxiety… but that is the emotion we may be feeling in our body just here, just now. Is it possible that you are feeling gratitude and joy?
As we prepare to scan through our bodies, you may want to find a guided meditation in the beginning to support your practice, until you are comfortable with the process. I encourage you to lie down and practice a longer 20 to 30 minute body scan, possibly once a week when you are starting. A synonym for Mindfulness is awareness according to Jon Kabat Zinn. Noticing how you feel in your body, physically, energetically and emotionally, as you respond to many experiences throughout the day and night, promotes physical and emotional healing, unleash positive energy, and bring healing to a variety of relationships, including with yourself. You may want to lie down, although you may practice a body scan anytime/anywhere. Even short moments many times/day…
Judson Brewer, MD suggests dropping into these short moments anytime. We may pause and check in with our bodies, if we feel constriction, anger, or resistance. Noticing your surroundings and situation. Feeling your body grounded through your feet, connecting with the floor, and/or your body as it settles into the cushion or chair. Breathing into whatever you find in this moment. Are you in the middle of a heated conversation or challenging meeting? Are you having a sudden urge to grab that ice cream out of the freezer? What are you feeling right in this moment? Fear, overwhelm, angst, rage? Take a few breaths…inhale, pause and exhale. Notice. Creating that space. Breathing. Curiosity. Just here.
Short moments may also be experienced in walking meditation and exploring the senses.. Sights, sounds, smells, touch, tastes - especially the delicious sounds and aromas of spring. What do you feel in your body when you hear the song of bird returning in springtime - in this moment, just now?
Enjoy your weekend,
Laurie
A note of caution: Mindfulness practice takes work, and there are many times that we do not experience joy during our practice, or we feel that we are not “doing it right”. We may feel as though we will never feel “enlightenment” (please let me know what it feels like if you do because I may never experience it)… There are many, though, who are experiencing untold suffering, grief, depression, and trauma. If this is true for you, and you find that mindfulness is not supportive for you; it may be wise for you to stop practicing on your own. I would advise you to join a live in-person or online mindfulness community where you could communicate with the facilitator or seek out a mental health professional. We are happy to help connect you with someone if that is helpful.
Thich Nhat Hahn, plumvillage.org
Zinn, Jon Kabat, www.mindfulnesscds.com
Brewer, Judson, MD, drjud.com