Body scan: what does this relaxation technique consist of?

Stomach pain, headaches, back pain, neck tension, tachycardia, cramps… Those who know more and less know the symptoms of stress and anxiety, those emotional imprints that often painfully adhere to the body. One way to reduce the impact of cortisol on our lives is through body scanning or MBSR body scan.

This technique has been with us for several decades and is a good complementary tool in psychological practice. It does not cure, it does not resolve the origin of mood disorders, that is true; but it allows us to reduce annoying physical sensations to allow us to gain well-being, mental clarity and even a better night’s rest.

Within the approach of psychosomatic medicine, this type of technique is highly appreciated for several factors. One of them is interesting and worth taking into account: body scanning goes beyond promoting relaxation. One of its purposes It is allowing us to be more aware of those emotions that are internalized in the body.

Body scanning: what is it and where does it come from?

The body scanning technique is a relaxation strategy that seeks to reduce the impact of stress. Part of mindfulness, a meditation practice aimed at promoting full attention or a state in which we learn to focus on the present moment and not so much on worries. It is also interesting to know that the body scan or body sweep is becoming an increasingly common resource to include in psychological therapy.

If we ask ourselves about its origin, studies such as those carried out in the department of psychological and brain sciences at the University of Louisville (United States) tell us that It would have its origin in the practice of vipassana meditation. It would be a modality of mindfulness itself, one more based on bodily sensations.

The clinical benefits are also very interesting. We analyze them.

How can you help us?

Sometimes we go through those seasons when the body does not respond. These are times marked by worries, external demands, internal concerns and the constant shadow of uncertainty. Fatigue slows us down, we find it difficult to sleep and even our shoulders, neck and back are tense. Body scanning is a good ally in those moments.

Us It allows you to release the tension that certain emotions generate in the body.It helps us identify what sensations we are experiencing from our feet to our heads. It is a way of train the mind to become aware of the emotions felt and how these transform into physical discomfort and even muscle pain. The objective of the body scan is not to end that back pain or that discomfort in the stomach. Seek to relax, balance and help us become fully aware of the needs of the body and mind.

Likewise, by tuning into the body, we can also realize how aspects such as workload or the pressures of our daily lives affect us. This awareness in turn helps us decide to make new decisions that improve our well-being.

Sensations experienced with body sweeping

The body scan will allow us to leave space and give presence to a whole series of sensations and psychological realities that, generally, we interpret only as “discomfort or pain.” However, sometimes, behind those neck cramps, there may be, for example, an argument with our partner or work anxiety.

It is important to highlight therefore that in this relaxation technique various internal processes will come to light:

Physical sensations: like a feeling of heaviness, tension, tingling, relaxation…emotional reactions. In this connection of the mind with the body we can become aware of all those emotional states present in our body, such as fear, sadness, frustration, anger…The presence of certain thoughts. The body scan or sweep can show what thoughts are generating that muscle pain or that discomfort in the stomach. Negative, obsessive or irrational ideas are clear triggers of physical and emotional suffering.

How to carry out the body scan?

Before performing the body scanning session, it is important to find a comfortable position., either lying down or sitting. Likewise, we will take care not to have distractions and also to have a blanket nearby because it is possible that in this state of balance and body relaxation our temperature will drop.

The first step consists of pay attention to the natural rhythm of breathing. It must be slow and deep. Now we will become aware of the body, noticing where we are sitting, feeling the weight of the body, the friction of the clothes…We will start the body scan at the toes, to continue through the sole, the heel, the instep. We will become aware of its state, of the sensations that run through those areas of the body. Are they tense, do they hurt, is there swelling, itching? Next, we will ascend the left leg and then the right, continuing through the pelvis. We must notice every sensation imprinted on the skin, muscles, bones and joints. We will continue breathing deeply.Now we will become aware of the abdomen to continue down the back to the chest and shoulders. There is no rush, the mind must perceive every change, every discomfort, emotion or reality found in those areas. Is there tension? What could be causing that physical reality?We continue with the hands, arms and shoulders. Finally, We will focus on the face and head: eyes, nose, mouth, teeth, ears, temples… Each area of ​​the body can contain a sensation, a hidden emotion. You have to detect it and give it presence, accept it, relax it…

The key to this relaxation exercise is for the mind to observe, feel and connect with every corner of that physical envelope that contains us and that often remains captive to stress and anxiety. If we practice this exercise daily for 20 minutes, we will experience healthy changes. Let’s put it into practice.

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