The body scan was first integrated into clinical practice by Jon Kabat-Zinn as part of the Mindfulness-Based Stress Reduction (MBSR) program (Dreeben et al. 2013).
The body scan technique originally stems from the meditation practice of U Ba Khin (Drummond 2006 cited in Dreeben et al. 2013: 394). As his student, S.N. Goenka continued this form of meditation (Srinivasan 1996 cited in Dreeben et al. 2013:395). People often begin practicing the body scan with thoughts of success and failure, as well as pleasure and discomfort. These thoughts can lead to them feeling tired, uncomfortable, unfocused, and psychologically uneasy. Precisely these moments can be used for learning. Notice that your attention is clinging to these thoughts and sensations, and shift the focus of your intention away from performance toward mere awareness. In this way, you can gather more detailed attention and cognitive and physical experiences (Segal, Williams, and Teasdale 2013 cited in Dreeben et al. 2013:395). Once you are able to continuously direct your attention to your bodily sensations, you will notice that all sensations are transient and that you, as a human being, tend to evaluate sensations (Sayadow 1994 cited in Dreeben et al. 2013: 395).
Practicing the body scan leads to
- Increased parasympathetic activity (Ditto et al. 2006)
- Decreased sympathetic activity (Lush et al. 2009)
- Reduction in interpersonal sensitivity and anxiety (Carmody & Bear 2008)
- Increase in well-being (Carmody & Bear 2008)
- Reduction in reactivity regarding internal experiences (Carmody & Bear 2008)
- Increase in observational skills (Carmody & Bear 2008)
- Significant improvements in anxiety, depression, perceived stress, emotional well-being, and overall mental health (Lengbacher et al.)
- Higher tolerance in stressful situations, stress reduction, improved management of chronic pain, improvement in anxiety, depression, and stomach upsets (Ott 2012; Finucane and Mercer 2006; Williams et al. 2006; Smith et al. 2007)
- Reduction in post-traumatic stress disorder and depression, as well as a general increase in mindfulness (Colgan et al. 2015)
- A reduced need for cigarettes in smokers and helps to reduce withdrawal symptoms (Cropley et al. 2007)
Body Scan Procedure
You begin the body scan in a comfortable sitting or lying position. Your instructor (either live or as a digital voice) guides your attention through the various regions of the body (Dreeben et al. 2013).
It is advisable to perform the body scan in a protected environment where you feel comfortable and safe. Create a space for yourself where you will not be disturbed and try to encounter the body and all sensations with an accepting and friendly inner attitude. Enter the here and now and try to accept everything as it is. Try not to let yourself be distracted by your thoughts, nor to fall asleep. Perceive the natural flow of your breath in different areas of your body.
Finally, direct your attention back to the contact of your body with the outside world. Begin to perceive the room and become aware of the place and time (Kabat-Zinn 1999).
Performing the Body Scan
Direct your attention to the temperature, perspiration, and relaxation of… 1. the left toes 2. the left sole of the foot 3. the left dorsum of the foot. 4. the left heel 5. the left lower leg and shin 6. the left knee 7. the left thigh, front and back 8. the left hip. Then in the same sequence for the right leg. 9. the pelvis 10. the genitals 11. the lower abdomen, upper abdomen, and chest 12. the lower, middle, and upper back 13. the fingers of the left hand 14. the left palm 15. the back of the left hand 16. the left wrist 17. the left forearm, front and back 18. the left elbow 19. the left upper arm, front and back 20. the left shoulder, front and back. Then in the same sequence for the right arm. 21. the throat 22. the neck 23. the jaw 24. the lips 25. the tongue 26. the nasal region 27. the eye region 28. the ear region 29. the forehead region 30. the entire head
Finally, direct your attention back to the contact of your body with the outside world. Begin to perceive the room and become aware of the place and time (Kabat-Zinn 1999).
