Body Scan & Tension Release |
|
Now that you've taken a few slow, deep breaths, you'll notice feeling more present and in touch with your body in the here-and-now. The body scan and tension release is a wonderful follow-up to the deep, slow breath, as it takes you closer to a state of whole-body awareness.
In the last section, you reflected on times in the past when you felt stressed or relaxed, and noticed a connection between the state of your mind and how you were breathing. You may have noticed that when you were anxious, your breathing became shallow, rapid or halted. The state of our muscles is also connected to our state of mind, especially whether or not we feel safe, or if any of our sensory systems are perceiving something dangerous or threatening.
There is a bidirectional link between a stressed mind and constricted muscles - like a two-way street. Your thoughts in your rational, higher brain, focused on a problem, cause your emotional brain to fire up, which sends messages to your muscles to tighten up. Your tense muscles are in turn sustaining the stress in your emotional and rational minds. See the stress response page for more information on this.
There is a bidirectional link between a stressed mind and constricted muscles - like a two-way street. Your thoughts in your rational, higher brain, focused on a problem, cause your emotional brain to fire up, which sends messages to your muscles to tighten up. Your tense muscles are in turn sustaining the stress in your emotional and rational minds. See the stress response page for more information on this.
|
Remember...
KEY FACT: 
|
The state of your body is connected to your state of mind. Your state of mind is a function of whatever is happening in your brain and body. |
If we allow ourselves to remain in a state of Body Unawareness, we may be inadvertently facilitating a build-up of stress.
|
We can be so distracted by our lives, by everything outside our bodies, that we live in a state of body unawareness. Our bodies, however, let us know when it needs our attention. When we feel pain from a sore throat, a muscle strain, or an overuse injury such as carpal tunnel, we notice and we do something. If we ignore it, the problem can get worse and interfere in our activities and quality of life.
|
|
|
The more we "have to" control a situation that is out of our control, the more likely we are to hold stress in our body - especially in our muscles. Any kind of danger, whether it's physical, emotional, or psychological, can activate our stress response on the fight-or-flight spectrum. The annoyance, frustration, or anger that you may encounter in any given day, are part of that spectrum, as are worry and anxiety. Many of our stressful emotions are rooted in threats - not life-or-death, but things like fear of disapproval, rejection, and judgment. Most of this is beneath our level of awareness.
|
Whether your body is preparing you to fight, flee, or freeze, at any level, you will experience a change in your muscle tone.
|
We can be completely unaware of stress that we carry in our bodies, until we become aware of that ache in our neck, jaw, shoulders, or back. Everyone holds their tension differently. If you have a history of this, you may believe this is just how you are and there is nothing you can do about it. Thankfully, this is not the case. |
|
Instead of allowing tension to build up, waiting for the aches in your body to inform you that it's time to manage your stress, you can take a proactive approach by frequently checking in with your body, noticing tension in your muscles, and releasing it.
If we are not paying attention to our bodies, it's very easy for stress to build beneath our level of awareness. Since constricted muscles are linked to stress, by proactively and frequently doing a head-to-toe body scan and tension release, we are helping our body and mind release stress before it becomes a problem.
A Body Scan and Tension Release resets our state of being and interrupts the building up of stress.
If we are not paying attention to our bodies, it's very easy for stress to build beneath our level of awareness. Since constricted muscles are linked to stress, by proactively and frequently doing a head-to-toe body scan and tension release, we are helping our body and mind release stress before it becomes a problem.
A Body Scan and Tension Release resets our state of being and interrupts the building up of stress.
The first time doing this, many people are surprised at the stiffness they have been holding in their bodies. It's important to start doing this slowly and mindfully in the beginning. After you have done it just a few times, you'll be able to connect with your muscles, identify tension, and release it easily within a few seconds. Whatever we repeat starts to feel natural and becomes automatic.
You will not have to set time aside to do this. You will be able to release body tension throughout your day.
There are many wonderful guided body scan meditations available which are usually between five and thirty minutes long. This brief scan and tension release does not replace those. If you have time to devote to a full body sensation scan, that's great and you should do it!
This exercise is different. It is streamlined so that you can scan your entire body for tension and release it in two minutes. After you have repeated this, you'll be able to scan your body and release tension from head to toe in about two to three seconds.
You'll be able to integrate this activity into your life, doing it frequently throughout your day. You'll be increasing body awareness, bringing your attention to the present moment, and interrupting stress that may be building beneath your level of awareness.
You will not have to set time aside to do this. You will be able to release body tension throughout your day.
There are many wonderful guided body scan meditations available which are usually between five and thirty minutes long. This brief scan and tension release does not replace those. If you have time to devote to a full body sensation scan, that's great and you should do it!
This exercise is different. It is streamlined so that you can scan your entire body for tension and release it in two minutes. After you have repeated this, you'll be able to scan your body and release tension from head to toe in about two to three seconds.
You'll be able to integrate this activity into your life, doing it frequently throughout your day. You'll be increasing body awareness, bringing your attention to the present moment, and interrupting stress that may be building beneath your level of awareness.
Why we say "release" not "relax".
If you are in a tense, stressed state, that part of you might ignore a suggestion to relax. There can be too big of a gap between your tension in that moment and a state of relaxation. It's like someone telling you to "calm down" when you are distressed - this can feel dismissive or invalidating.
Just as we want to meet someone where they are, we want to meet ourselves where we are. This means acknowledging the tension and telling our muscles to let go of it. Releasing is an active step we can take. We can think about opening that constriction, letting it drop, loosening it up. Thinking about changing our state (like a lightswitch) from tense to relaxed is much more difficult and less effective.
If you are in a tense, stressed state, that part of you might ignore a suggestion to relax. There can be too big of a gap between your tension in that moment and a state of relaxation. It's like someone telling you to "calm down" when you are distressed - this can feel dismissive or invalidating.
Just as we want to meet someone where they are, we want to meet ourselves where we are. This means acknowledging the tension and telling our muscles to let go of it. Releasing is an active step we can take. We can think about opening that constriction, letting it drop, loosening it up. Thinking about changing our state (like a lightswitch) from tense to relaxed is much more difficult and less effective.
The first time you try this, it's important that you take your time to feel your mind connect with different parts of the body.
|
Body Scan and Tension Release
You can follow the instructions below, or close your eyes and listen to the video.
Sit comfortably, and take a nice deep, slow breath. Put your attention on the very top of your head. Notice any tension there, and think about releasing it, letting it drop down. Now tune into the muscles in your face and head. Any tension, let it drop. Notice your jaw and your neck. If you find tension, think about letting it drop down. Connect with your shoulders and upper back. Let any tension drop down. Notice your upper arms and your chest. Any tension there, think about opening up, releasing it, letting it drop. Tune in to your stomach and middle of your back. Any tension, let it drop down. Notice your lower torso, and lower arms. Let any tension you find drop. Notice your hands and release any tension. Tun into your pelvic floor, buttocks. Any tension, think about releasing it. Tune in to your thighs, any tension, let it drop. Notice your calves and let any tension drop down. Notice your ankles and feet. Think about releasing any tension, right out of your toes.
|
|
After you have repeated this exercise a number of times, it will feel more natural and become automatic.
You will be able to think about it for a split second, and release much of the tension in your body at any given moment. Frequently and proactively making this physiological change, will create a new, calmer, familiar state of being over time. Your baseline level of stress will decrease, ultimately improving the quality of your life and relationships.
You will be able to think about it for a split second, and release much of the tension in your body at any given moment. Frequently and proactively making this physiological change, will create a new, calmer, familiar state of being over time. Your baseline level of stress will decrease, ultimately improving the quality of your life and relationships.
