Life rushes past us most days. We don’t design, we function and fill our days with appointments, both professional and private. And we are still amazed that we have forgotten how to enjoy, because we never devote ourselves to the moment, but always to the goal. It doesn’t matter whether we leave the house in a hurry to ask ourselves whether we’ve turned off the coffee machine, or whether we shake the other person’s hand in a friendly manner while we feverishly search our memory for his or her name. We pay too little attention to the now – and to ourselves last. This is exactly where the key to change lies: within us. When we stop neglecting our feelings, we win – by being mindful of ourselvesbecome aware of ourselves, it makes us healthier, calmer, happier. The ” body scan ” exercise helps with this.
Taking care of yourself gives you strength
Professor Emeritus Jon Kabat-Zinn, 72, has developed programs that people of all ages can join, regardless of physical fitness. “It is important to get involved in the exercise – and thus in yourself,” says the American pioneer of modern mindfulness practice. “To be open to new experiences and to take time for ourselves.” The most important of his exercises is the body scan. What do we need? Nothing but half an hour’s rest. The eleven-step exercise works best while lying down, either on a mat or in bed. Then it starts: We let our attention wander through our body, as if we were illuminating the walls of a cave with a flashlight – body scan means something like “capture body”.
That may seem strange at first. Imagining the air moving to each part of the body that we feel in our minds as we inhale is calming. Of course, nobody can breathe into their toes – but the imagery helps to focus on this part of the body and not to wander off. Anyone who consciously perceives the moment without evaluating it learns to take care of themselves.
Step 1:
Lie on your back with your legs slightly apart. Bend your legs if that’s more comfortable. Close your eyes, you can open them again at any time. Feel the weight of the body on the mat or bed and register where it is lying.
Step 2:
When you are ready, direct your awareness to the toes of your left foot in turn. Notice every sensation: the touch of one toe against another, warmth or cold, a tingling sensation. Then shift your attention to the other parts of the foot: sole, ball, heel, top, sides, and ankle.
Step 3:
Now direct your attention to the left shin, calf, knee and thigh in turn. Dwell on each body part for about half a minute before moving on. “Scan” the calf and thigh from all sides.
Step 4:
Move your attention from the left leg to the right leg. As before, notice each toe in turn, then sole, ball, heel, top and outside of the foot and ankle. Then also scan the right calf, knee and thigh.
Step 5:
Proceed in the same way in the pelvic area: groin, genitals, buttocks, hips. Take your time. Then shift your attention to your lower trunk, lower abdomen, and lower back. Notice the movement of your abdomen as you breathe.
Tip:
Go on!
It is quite normal not to feel anything at all in some parts of the body. Hold your awareness here briefly and notice with acceptance and interest as the breath flows in and out. Then move on.
Step 6:
Focus your attention on your chest and upper back. Feel your chest rise and fall as you breathe. Watch the heartbeat if you can feel it. Notice your lung activity.
Step 7:
Turn your attention to the left arm and fingers. Proceed as with the toes. Then notice the palm, wrist, back of the hand, and sides of the hand. Walk left arm over forearm to elbow, upper arm and shoulder. Then scan the right arm in the same way.
Step 8:
Focus your attention on your neck and throat. Then move on to the jaw and mouth, a major source of bodily sensations. Feel how the lips touch, perceive the boundaries of your oral cavity with your tongue.
Step 9:
Notice the eyes and lids, another important source of sensory input. Feel the blink and see if there are different sensations in the eyes. Go to your nose and feel your breath in and out.
Step 10:
Draw attention to the ears, cheeks, temples, forehead, back of the head and crown of the head. Notice how the hair lies against the skin .
Step 11:
Finish the exercise by being aware of your body as a whole for a few minutes. Feel the breath giving life to it as it constantly flows in and out. Gently come out of meditation. Feel yourself in your wholeness, relaxed and at peace.
Tip:
Just try!
Frequency: Ideally, twice a day for a week or a longer unit a day – until the exercise is as natural a part of the day as brushing your teeth. Particularly nice as a ritual to greet the day, particularly relaxing before falling asleep.
Duration: Depending on how you feel on the day, decide how much time you devote to it. About 30 minutes is optimal for most.
Positive effects: This central mindfulness exercise connects body and mind and, if practiced regularly, increases happiness, resilience and health.
