Imagine yourself as a well-oiled highly-efficient machine. That’s how you are at first. Performance is smooth; output is superb. You look good. You feel good. It seems like you can go on forever.
However, time will take its toll. Sooner or later, rust will form, and the moving parts will grate against each other and squeak. Your performance will wane, and your output will dwindle. You’ll no longer be as good as you once were. Ouch!
But then you’re not a machine—thankfully! You’re a human being and there’s something you can do to stop that “rust” from forming in your life. You have the power to stop anytime and give yourself a break to sharpen up and stay as good as you are or become even better.
Body scan meditation will help you do just that. It’s a simple yet effective technique that will reconnect your mind and body, slow you down, and realign your perspective. So, whenever you feel that stress is tensing up your shoulders or clenching your tummy in knots a little too often, take some time off and do this:
Lie flat on your back, close your eyes, and breathe deeply. Allow the air to move past your chest and settle in your stomach. Breathe out slowly. Spend a few minutes focusing on your breathing.
Then, pay attention to your head. Identify the areas that are tensed up or in pain. Consciously, “breathe” into them. Let your breath’s energy soothe and relax those areas. After that, move your focus down to your neck. Breathe into the tight areas and allow the tension to dissipate.
Repeat the process on the other sections of your body. Move down gradually from your head, neck, shoulders, chest, abdomen, arms, hips, thighs, lower legs, and, lastly, your feet. As you “scan” each body part, you can gently massage the areas that feel tight if you want to. The main purpose is to let go of the tension and feel as relaxed as possible.
Stress is unhealthy. You are obviously better off without it. However, it’s an unavoidable part of life and you can never be totally immune from it. All you can do is control and keep at bay.
Luckily, there’s body scan meditation. . If you want to stay efficient like a well-oiled machine, do it regularly. Even if you’re squeezed for time, you can use this meditation technique to focus directly on a particular area and dissolve the tension away.