How to get started:
While starting it, first of all, it is important to understand your brain as an X-ray machine, from where our whole body will pass slowly, let's tell step by step how to do it.
First of all, lie down or sit in a position where you are feeling comfortable. In this position, your arms and legs should be easily stretched.
Now focus, close your eyes, and focus all your attention on your breath. Notice how after your breath is inhaled, it is going to your lungs and whole body and how the contaminated air from the lungs is expelled from the body through your nose. Your entire attention should be focused on the inhalation and exhalation of your breath.
Select the starting point. To scan your body, start with a single organ. If you want, you can start with your left hand and move to the right hand all over the body and legs, the most comfortable way is to start scanning your body with your head. In this way till the head, face, throat, chest, both hands, and both feet you will find your body one after the other on knowledge. Continue to breathe deeply and slowly, concentrating on these different parts.
Pay attention that you are not getting tension, discomfort, or any sensation other than normal on any part of the body. If so, then focus your full attention on that part. Slowly move your attention away from the rest of the organs and bring it to the part of that pain or a different sensation.
Acknowledge your pain. Assume that you have pain in that area, due to which different types of emotions arise throughout your body and mind. Accept your pain without criticizing yourself. Suppose you have pain in your shoulders. You have understood that the reason for this could be because of your crouching or sitting continuously. In such a situation, without judging yourself and telling the truth, just accept your problem.
Recognize your emotions. We may not even know how our emotions are connected to different points and parts of our bodies. You scan your body completely. As soon as you focus on one part, you feel a different kind of emotion from the inside. This discomfort can be anger, depression, jealousy, anxiety, or something else. Observe your emotions and try to understand why you are feeling that way.
Take time to feel your emotions. Sometimes our emotions get blocked in our bodies. Because of this, we neither understand our problem nor do we get its solution. In such a situation, when you focus your attention on such a part of the body, those emotions are released. Feel all your emotions and let them pass without any judgment. In this way, you are opening different energy blockages in your body.
Keep breathing. Feel your pain and all kinds of tension gradually subside with each breath. Keep going according to your body. If your body wants you to leave your hand loose and keep it under the head or keep it in the air, then do that. Listen to your body and act accordingly.
Pay attention to the scattered thoughts. When you are scanning your body, during that time different opinions will be coming into your mind. Pay attention to these scattered thoughts. It would be better to give them too much importance than to let them pass before your eyes like a movie. Don't worry, if your thoughts are getting scattered, you need to do meditation properly. You have not failed, you are trying to relax by giving value to your thoughts. As your mind wanders into other ideas, hold it at one end and return to body scanning. In the beginning, this happens to many people. But as you start practicing meditation, your mind will stop wandering here and there.
Open the mind's eyes. Once you have scanned your whole body, once again run your full attention on the whole body from toe to foot. Try to feel with your mind's eye and your imagination that your body is like water filled with a big mold. Let him relax and flow. Keep breathing slowly. And let your body relax completely. focus your attention on the things around you
Open your eyes and return to the present. After doing meditation or a body scan for the first time, you may start seeing the effect immediately, many people do not see any effect at first. It may also happen that focusing on different problems in your body makes you feel worse than before. But it's nothing to worry about.
When we get to the root of the disease, it becomes easy to treat it. That's why do a body scan meditation regularly so that it becomes a part of your personality. By doing this, you will be able to reduce the pain in different parts of your body and prove to be successful.
