Mindfulness Meditation Mindfulness Walking Meditation And Body Scan

Mindfulness Meditation, Mindfulness Walking Meditation, And Body Scan Meditation Lesson 3 Body Scan Meditation September 28, 2016

Lesson Summary v. Review of Mindfulness Walking Meditation v. What is Body Scan Meditation? v. Why is it important? v. What are the benefits of the Body Scan Meditation? v. Review the steps of the Body Scan Meditation v. Practice the Body Scan Meditation

Discussion, questions, and thoughts about Your practice of the Mindfulness Walking Meditation This past week

What is Body Scan Meditation? Body Scan Meditation is meditation that concentrates on the body by having you investigate different parts of your body in the present moment by moment. Just like in Mindfulness Meditation concentrating on your breath. (Stahl & Goldstein, 2010)

WHY IS IT IMPORTANT? ØHelps you to develop a mindfulness awareness of your body ØBy being mindful of the tensions, pains, and sensations in different parts of your body can help you relieve these tensions ØResearch suggests that doing this practice can help with the following: üReduces stress üImprove well-being üDecrease pains and aches (Body scan meditation, 2016)

What are the benefits of the Body Scan Meditation? v. Understanding how stress and anxiety can affect your body v. Exploring how to work with physical pain v. Finding links between emotional and physical sensations v. Using physical sensations as a key to your emotional state (Body scan benefits, 2016) v. Through mindfulness of the body it will help you to understand how stress and anxiety can affect you (Stahl & Goldstein, 2010)

Review the steps in the Body Scan Meditation ØWear comfortable clothing ØYou can lie down, sit, or stand whichever is more comfortable for you ØYou can do a 15, 30, or 45 minute body scan meditation. ØStarting out I would recommend the 15 minute one ØRemember to focus on each body part as you move along (Stahl & Goldstein, 2010)

Practice the Body Scan Meditation You can sit, stand, or lie down on the floor for this Meditation. Whatever feels most comfortable to You is what is important. https: //www. youtube. com/watch? v=cstd. BKVZ 6 B 4

Questions? Thoughts, comments, or insights on the Body Scan Meditation or any of the other two that you have done in these three lessons?

References Body scan benefits. (2016). MBSR Training. Retrieved from http: //www. mbsrtraining. com/body-scan-benefits/ Body scan meditation. (2016). Greater Good In Action. Retrieved from http: //ggia. berkeley. edu/practice/body_scan_meditation#data-tab-why Fae, K. (2014). Guided meditation body scan for relaxation. You. Tube. Retrieved https: //www. youtube. com/watch? v=cstd. BKVZ 6 B 4 Stahl, B. & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New Harbinger Publications, Inc. Disclaimer: The statements made are for informational purposes only. Any information used within this class is not to be used in place of a doctor. Please consult your doctor for any questions on the information received in these classes.