Body scan meditation, meditation to help overcome body pain

Everyone knows life is not always filled with fun things. When carrying out daily activities, there are times when you will encounter problems that often make you feel depressed.

Sometimes, this stress leads to stress and can unwittingly affect your physical health. Fortunately, a method named body scan meditation can help you to solve it.

What is that body scan meditation ?

Have you ever had pain such as headaches, back pain, and tight muscles even though you are not sick or doing strenuous physical activity?

Try to review what events have been taking up a lot of your thoughts and feelings lately. The reason is, emotional conditions that are not good can actually have an impact on the overall health of your body.

When stressed, the body will release the hormone cortisol which actually works well to increase the activation of the immune system. However, if left untreated, stress can cause communication problems between the immune system and the HPA axis.

The HPA axis is part of the endocrine system that regulates the brain's response to stress. Once disturbed, the results can lead to physical health problems such as fatigue and metabolic disorders.

Even though you feel fine, this effect can be felt later, so it often makes you think you have an illness.

Fortunately, there are many ways to reduce stress, one of which is by doing meditation such as body scan meditation.

Body scan meditation or body scan meditation is another meditation technique that will help you to be more aware of your state of self. Usually done in a lying position, later you will feel various sensations in the body from the feet to the head.

With this, you will also know if there is pain or aches in some parts of the body that make you uncomfortable.

This meditation technique is part of the practice mindfulness, a state in which a person is truly aware of his current condition and focuses on what he is doing without thinking about the past and its effects in the future.

What are the benefits body scan meditation?

Body scan meditation is a process for you to connect more with yourself and listen to your body, what it's been complaining about and to what extent your body can endure.

Indeed, body scan meditation It will not immediately heal the pain you experience, but meditation will help you feel the problems that arise in your body so that you can immediately treat them or reduce the symptoms of the pain.

However, there is nothing wrong for you to start trying to do this method. If done properly and regularly, body scan meditation can provide benefits like regular meditation that you will experience in the long run.

This meditation will help break the cycle of physical and psychological stress that is causing your body aches. Doing so often, meditation will help you come back and maintain a relaxed body state when you are feeling nervous or tense.

In people who are experiencing stress, sleep quality is also lower. Do meditation mindfulness as body scan meditation believed to help to get a better sleep time.

This has been revealed in a study conducted in 2012. It was shown that elderly people with sleep problems managed to significantly improve the quality of their sleep in only a short period of time after routine meditation.

Apart from that from other research, meditation practice has also produced results in the form of a higher level of concentration. The results were followed by other effects including improved ability to retain memory.

How to do meditation for beginners

Before starting to do body scan meditation, first choose the right place to practice. Try to choose a room that is free from distractions, it can be in a room that is rarely used or in your backyard.

Ideally, meditate for 45 minutes. So, leave time in between busyness to do it. If you get used to it, you may be able to meditate in a shorter amount of time, about 15–20 minutes.

When you are really ready, here are the steps that you must follow.

1. Position the body as comfortable as possible. Most of them body scan meditation done in a lying position, but you can also do it in a sitting position or even standing.
2. Close your eyes while controlling your thoughts to focus. Feel the sensation that arises from the touch of your body and the mattress or chair you are sitting on.
3. Take a few deep breaths. Get plenty of oxygen and feel your body react like a bloating stomach when you inhale. Exhale while relaxing your body even more.
4. If your mind starts to wander to other things, try to refocus on the sounds that are around you. For example, the sound of puddles from the bathroom or the sound of leaves blowing in the wind.
5. When you start feeling pain, stay calm and breathe gently. Don't rush to get rid of the pain, take a moment to see how long the pain will stay.
6. Focus on all parts of your body, feel the sensations that are there. From the tip of the left foot, then to the right foot, and so on. Once done, you can open your eyes.

Good luck!

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