Meditation For Performing Artists: Body Scan
Intended for performing artists at all levels—but applicable to almost anyone--this body scan focuses on the areas performers tend to hold the most physical and psychological tension. Creating a body scan practice can help relieve performance anxiety, subdue a harsh inner critic, or simply receive some much-deserved self-love.
Transcript
Welcome,
Friend.
Congratulations on giving yourself this gift of time and focus.
You deserve it.
For now,
Allow yourself just to be fully present right here.
Every moment you spend fully present with yourself is a moment for your soul to recharge,
A transfusion of energy for your own special inner light,
And a time to be free of judgment and full of possibility.
Like all things in meditation,
There's no one method for any part of the practice,
And there are many positions in which people all over the world choose to meditate.
I invite you to notice your body as it is right now,
Without judgment.
Notice what parts of your body are in contact with the earth or the chair or whatever surface is supporting you.
Perhaps you're standing and it's the soles of your feet that you're noticing,
Or perhaps you're lying on your back and you're not feeling it.
Notice what parts of your body are in contact with the earth with much of your weight supported by the ground or maybe your bed.
Take a moment to find and feel every part of your body that is touching whatever is supporting you.
Simply notice.
You don't need to make any changes,
But if you feel uncomfortable,
Feel free to try a different position.
This is your meditation,
Yours alone.
Now,
I invite you to notice the areas in which performers most often hold tension,
Starting with your face.
No matter what your performing medium,
Your face is carrying so much of your energy,
Especially in live performance.
Many of us spend so much time concerned about every bit of our face,
Its expressions,
Its blemishes,
What we see as its flaws,
Its shape.
What would it feel like to notice your face without any judgment?
I invite you to notice your eyes.
Are they opened or closed?
Do you feel the muscles that are working?
Do you want to keep them that way or are they completely relaxed?
Notice if you can relax the muscles around your eyes,
Whatever that means to your unique face,
And everyone's eyes will be different in their most comfortable position.
Now notice your forehead.
Is it creased?
Is it furrowed or is it relaxed?
Are your eyebrows doing any work?
Notice how strong your forehead is.
It protects the frontal lobe of your amazing brain.
How fantastic is that?
Next,
Notice your jaw.
Our jaws are so much larger than we often think about,
Involving so much more of our face than just our mouths.
Are you holding any tension in your jaw?
This can be a hard one,
Especially for those of us who rely on our jaws to play an instrument or who tend to clench our teeth with anxiety or even just habit.
Notice if your teeth are touching.
If they are,
That's fine.
If they're not,
That's fine.
Is there any effort happening in any of your jaw muscles?
They extend all the way up to your temples,
So be sure you check out the whole jaw.
If you feel any tension,
Send a loving message to those muscles.
Thank you for working so hard.
It's time to rest.
Let's move our awareness to our neck.
Our necks are such deceptively complex parts of our fabulous bodies.
F.
M.
Alexander spent nine years studying his own neck with sets of mirrors and endless experiments.
He concluded that the root of our problems with tension and movement all stem from this body part.
I encourage you to explore the principles of the Alexander technique,
But for now,
Simply notice what your neck is doing right now.
Is it doing anything?
If you're laying down,
Is it completely relaxed?
Is it tension-free?
If you're sitting or standing,
Is your neck working hard or is it neutrally balancing your head?
Imagine propping a bowling ball on a paper towel roll.
That's your head and neck,
Though I imagine the bowling ball has much less brilliant creativity to offer the world.
Tell your neck it doesn't need to work so hard.
Does it believe you?
Once it feels relaxed,
Relax it even more and more and a little more.
Take a few breaths here.
Shoulders are another body part that can hold so much of our tension.
Our shoulders can also tell us so much about how we use our bodies.
Notice if your shoulders feel the same.
Is one of them heavier than the other?
Are they in the same position or different?
Notice if they're both relaxed away from your head,
Allowing your neck to do its paper towel roll balance in peace if you're sitting or standing.
Or if you're lying down,
Are equal parts of your shoulders and shoulder blades touching the ground?
Do one or both of them hold any pain?
If you feel any pain,
Send a little love to that area.
Let go.
I've got this,
Tell them.
You don't need to work right now.
Can you sense your shoulder blades?
Do they feel even?
No judgment.
Maybe they're even,
Maybe they're not.
It's just something to notice.
Just be aware.
A visualization that can help me in a seated or standing position is the shoulder blades touching the ground.
My neck is the string for the balloon in this visualization,
And the rest of my body,
Starting with my shoulders,
Is the weight keeping the balloon from catching the wind and flying away.
My head's a strong balloon.
Maybe it's a weather balloon.
It won't let my body collapse,
But the heavier my shoulders become,
The more the balloon can float in peace,
And my lower body can root into the ground without effort.
As your shoulders sink lower,
And your head floats to the sky,
Bring your awareness into your arms.
Can you connect with each muscle in your upper and lower arms?
Notice your elbows.
Are they resting on anything?
Are your arms resting?
Are they hanging?
Are they holding tension?
Now I invite you to notice your wrists.
Are they straight or bent?
Are both wrists in the same position,
Or are they doing something different?
Are both wrists in the same position,
Or are they doing something different?
As your shoulders sink lower,
And your head floats to the sky,
Bring your awareness into your arms.
Can you connect with each muscle in your upper and lower arms?
Either way is fine.
Notice if you're more aware of your dominant wrist and hand,
Or if both your hands feel the same.
Can you connect with some of the small bones in your wrist joints?
Our hands are one of the most neurally complex parts of our body.
If you're an instrumentalist,
Think of the countless,
Often minuscule skills you've trained your hands to perform.
Imagine typing,
Writing,
Even operating the buttons on a mouse.
Can you connect with a microwave?
Our brain and hands work together seamlessly,
Making every motion possible simply because we imagined it.
How incredible!
Spend a moment noticing every finger,
Perhaps even thanking each finger for everything it's done to make your art and so many aspects of your life possible.
As your balloon floats peacefully above your body,
Notice your spine.
Our spines are truly magical,
A miraculous feat of evolution that allow us to move in so many different directions.
How difficult would your area of performance be if your spine was rigid?
Notice how your spine and its supporting muscles feel right now.
Are you tilted or evenly balanced?
Can you sense up and down the length of your spine,
Noticing any areas of tension or pain?
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