Free Body Scan
The body scan, or rotation of consciousness, is a guided sensory journey through the different parts of the body. It increases body awareness, eliminates mental chatter, and engages the witness consciousness. You engage as many channels of communication as possible to keep the mind focused - auditory by listening to the teacher’s voice, speech by repeating the body part, visual by imagining the part externally, proprioceptive by feeling the part internally, kinesthetic by sensing movement from one place to the next. The scan connects the origin of the motor nerves in the brain to the ending of the nerves in each part. As you go through the rotation of consciousness, you are activating parts of your brain associated with parts of your body which in effect, relaxes the mind by relaxing the body.
Traditionally part of a longer yoga nidra meditation, body scanning can be used by itself as a tool to alleviate insomnia and find deep relaxation. As you are lying in bed, recite the different parts of your body systematically so that you the brain focuses on the body and not on the swirling thoughts in the mind. The process is a simplified version of the Tantric practice of 'nyasa' where a golden Om was visualized in every part of the body until it was filled with golden light. This practice was used to increase focus and awareness.
Traditionally part of a longer yoga nidra meditation, body scanning can be used by itself as a tool to alleviate insomnia and find deep relaxation. As you are lying in bed, recite the different parts of your body systematically so that you the brain focuses on the body and not on the swirling thoughts in the mind. The process is a simplified version of the Tantric practice of 'nyasa' where a golden Om was visualized in every part of the body until it was filled with golden light. This practice was used to increase focus and awareness.
Listen to the Body Scan
Find a comfortable position, either sitting or reclining on the floor or bed. Try to place your body in symmetry so that you can easily move through the different body areas that are mentioned. Try to stay awake without concentrating too intensely.
