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Week 1 formal practice: Body Scan

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Temjen
Posted

I have finished with the week 1. I have enjoyed the experience so much and learned lots to incorporate to my regular guided meditation which I had been doing over the years. The raisin eating mindfulness had a huge impact on me and I have started to practice making all my 5  body senses sensitize to what I eating, being mindfully. 

I could not figure it out which works better for me starting the meditation exercise from toe up or head below. I believe there is no right way or wrong way starting from any of the either side. Is it better to follow only one way on daily basis, either toe up or head down? 

Is there any difference between breathing in & out through the mouth and breathing in through the nose and out through the mouth?

Tine
Posted
On 4/22/2020 at 4:27 AM, Temjen said:

Hello, Can you kindly help me with the Formal practice exercise, what to write with the following questions. A sample would help me understand.

@Temjen Sorry for the late reply! 

 

The experience is different for everyone, and every time you practice, so there's no right or wrong. You listen to your body sensations, your thoughts and emotions, and after the practice, you write some of the things down that came up.

Here in the thread, there are already plenty of examples ranging from describing a peaceful experience to a tough time. I often recognize that some areas are quiet while feeling into the hands usually quickly experience some tingly feeling, and I easily recognize the temperature there.

I hope this helped, and I am looking forward to reading about your experience.

 

You already wrote another post about your experience. There you raise two questions. The first one you already answered for yourself. It doesn't matter, but then again, it does matter if it matters to you. So do the bodyscan in a way that is most beneficial to you.

Your second question is "Is there any difference between breathing in & out through the mouth and breathing in through the nose and out through the mouth?"

There are many answers to this from a medical, yogic or energetic perspective, and I do not have the expertise to give those answers correctly. From an MBSR perspective, I would emphasize the attitudinals of "beginners mind" and "curiosity". How are those ways of breathing different to you? Can you feel a difference? Where? How? This is an excellent invitation for further investigation into your own experience.

 

 

 

mrperkins
Posted

This is my second 8 week MBSR course.  The last one was through Brown University.  I did it during the school term so I was distracted, but did enjoy it. I learned a lot.  I am trying to get certified to teach but it is expen$ive through the normal channels.  Thousands. Or at least from what I can tell. I was delighted to find this opportunity. If you search online you can find just about anything. Sometimes.

I know the body scan is very important, but it is, or can be, a difficult skill.  It is not so much my mind but my body. Oddly enough. 

I think I get it now though. why the body scan is so important.  It is a holistic practice which involves everything but movement.  I would like to know where Jon picked it up. The story behind it.

mrperkins
Posted

I sense that the body scan is important.  However, many people, including myself, find it challenging. This is my second 8 week course and I just had my best body scan ever.  It was from a guided scan from mindfulness.com. Thirty minutes or so and started at the head and went down.  I think one of the key factors was that I was not tired, but rather energized.  I think for starting out the circumstances and environment for the body scan is important. At any rate I thought it was somewhat of a breakthrough. 

I am glad I persevered, and urge others to do so also. Also, not to cut corners and stick with it even if it does not feel right or if you tend to wonder, really wonder, of course during the exercise.  Neuroscience suggest that wondering but coming back is what builds new neuro networks.

MIke

mrperkins
Posted

Finished with the body scan. Gong into week 2.

Mike

Tine
Posted
On 5/17/2020 at 8:19 AM, mrperkins said:

a guided scan from mindfulness.com

Hello Mike, I am happy to hear about your journey with the bodyscan. For me the bodyscan also leads to a wide range of experiences. 😄

Please feel free to share guided meditation you find beneficial on our resources page.

Temjen
Posted
On 4/28/2020 at 2:53 PM, Tine said:

@Temjen

Sorry for the late reply! 

 

The experience is different for everyone, and every time you practice, so there's no right or wrong. You listen to your body sensations, your thoughts and emotions, and after the practice, you write some of the things down that came up.

Here in the thread, there are already plenty of examples ranging from describing a peaceful experience to a tough time. I often recognize that some areas are quiet while feeling into the hands usually quickly experience some tingly feeling, and I easily recognize the temperature there.

I hope this helped, and I am looking forward to reading about your experience.

 

You already wrote another post about your experience. There you raise two questions. The first one you already answered for yourself. It doesn't matter, but then again, it does matter if it matters to you. So do the bodyscan in a way that is most beneficial to you.

Your second question is "Is there any difference between breathing in & out through the mouth and breathing in through the nose and out through the mouth?"

There are many answers to this from a medical, yogic or energetic perspective, and I do not have the expertise to give those answers correctly. From an MBSR perspective, I would emphasize the attitudinals of "beginners mind" and "curiosity". How are those ways of breathing different to you? Can you feel a difference? Where? How? This is an excellent invitation for further investigation into your own experience.

 

 

 

Thank you for the beautiful reply to my beginners mind and curiosity. I saw and realised that I had missed to respond to this. I’m into great experience every new day. 

cordyfu
Posted

I tot meditation shouldn't be an issued to me. I learn qi gong but many years ago. Fact, most of the time during my 1st meditation, my brain unable to focus.. I get headaches when I get myself focus.... i get more tenses. Once i relax... I fall into sleep..

Let continue to on my 2nd meditation today.

 

WhatsApp Image 2020-06-16 at 8.07.45 PM.jpeg

dms347
Posted

I normally do loving kindness meditation in the morning, and decided to gift myself this 8 week course to change up my practice. I was surprised in the body scan how much tension I have in my body that's gone unnoticed. There were point in the meditation that felt so slow and challenging to focus, but overall it went by so fast and I was incredibly de-stressed after.

JoanK
Posted

I am gifting myself this course as well. Today is day 2 of week 1 for me. I am also noticing tension I had not been as aware of. I notice the frequency of thoughts and the content of them which pull me away from being focussed on the body scan as well as having a mindful moment.  I tried to be present and just enjoy putting on makeup this morning. Never noticed how nice the brush feels on an eyelid, etc. 

GillG
Posted

At first I found my mind wandering quite a bit but have gotten used to bringing my focus back to the body. I definitely find it easier starting at the head and moving down the body. I have noticed tension in my stomach that I wasn’t aware of before. Finding it very relaxing now. I could easily have drifted off to sleep today.

cnottingham
Posted

I just started the course. I have tried some meditation before and body scan meditation in the past. But I have found that coming into this week's formal practice having watched the videos and read the articles prior to starting the practice really changed my perspective on meditation and the body scan. I used to get so frustrated with the body scan when I would fall asleep in the middle of it or expect that I would progress along my body with the guide without darting from point to point at times. With the videos and readings under my belt, I've really taken to the 'have no expectations' and Shauna Shapiro's note of 'what you practice grows stronger.' I really appreciate that video for teaching me to not water judgement about a meditation session. Now, if I fall asleep during a body scan practice, I find meaning in that - maybe I need more rest, maybe I found some relaxation that I needed. I'm thankful for those moments and for being able to be excited about meditation again. 


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