Lección 1
Introduction To Body Scan
Today, we cover how body scan works, when to use it, and what to expect during the meditation. Physical and mental stress can be a barrier to sleep, even when you’re really tired. You’ll learn how these body scan techniques help draw you away from the chatter of the mind and into the present moment. We start with a tangible body scan, connecting mind and body, reducing tension and restlessness, and shifting toward peaceful sleep.
Lección 2
Journey To Equanimity
Today’s sequence uses slow, easy, and deliberate breathing to help maintain focus as your awareness moves through the body. You’ll practice how to observe whatever is present, with mindful, kind, and non-judgmental curiosity. This encourages equanimity and a relaxed awareness of the present moment. The sequence is easy to remember, and with repetition, you will soon be able to follow this body scan on your own, experiencing a relaxed awareness of the present moment.
Lección 3
61-Point Classic Body Scan
Sometimes a body scan lingers for a while in one area, sensing whatever is present. Other times, as in today’s meditation, the pace is quicker, landing your awareness briefly on specific points. Both styles help the mind to keep returning to the present moment, encouraging a more soothing state of being. If you’ve practiced yoga nidra, this 61-point sequence may be familiar to you. Which points in the body do you think will be more obvious to sense than others? Experience for yourself this journey of awareness through the body.
Lección 4
Sounds That Soothe
Sound can be particularly soothing and comforting for the nervous system, as part of a meditation. Today we add awareness of sound to the body scan, with no additional instruments needed other than the sounds within you. Don’t worry, you won’t be asked to sing! You’ll experience an easy technique to calm the nervous system and to ease anxiety. The method reduces fatigue and stress, and can trigger the release of serotonin - the “happy chemical” that contributes to a state of wellbeing.
Lección 5
Experiencing Opposites
Today’s body scan focuses on sensing opposite areas of the body, drawing from the stress-release methods of bilateral stimulation. These well-researched techniques of sweeping your focus back and forth in rhythmic patterns help activate and balance activity in both sides of the brain. When we use what’s known as a “pattern interruption” like this, we’re able to pause habitual stress patterns, releasing repetitive worried thoughts, so that the mind can settle into a state of ease.
Lección 6
Healing Energy
Today we pay attention to when the body and mind are in need of replenishing and nourishment. The body is a highly complex and sophisticated entity which benefits from taking the time to pause and acknowledge how you feel, then restore and revitalize. This body scan directs healing energy and intention in support of the mind-body. It is particularly effective in preparation for sleep, which is when healing naturally occurs.
Lección 7
Autogenic Training
Autogenic training technique was first published in the early 1930s, and it is still used all these years later to calm the stress response and to induce deep relaxation. The methods have been well-researched, producing several scientific studies and analyses of the benefits. Many people like to memorize the sequence and repeat it on their own as a way of falling asleep. Experience for yourself how the techniques can bring about a blissful, meditative state.
Lección 8
Journey Through The Chakras
Today’s body scan takes your awareness through the chakras or energy centres of the body, adding the power of positive statements at each focus point. Blocked or stagnant energy can have an impact on our general wellbeing. Doing a practice like this can help energy to flow more freely, stimulating the body's healing processes. You don’t have to “feel energy” in order for the practice to work. The combination of following the path of the chakras and their corresponding intention statements, plus the binaural beats music, is an effective and soothing form of meditation.
Lección 9
Open Awareness
Today’s body scan begins with specific focus points and then, opens up into an experience of the vast, open sky of awareness. It’s through this awareness that all our physical sensations, feelings, emotions, and thoughts flow. Observing them drift like clouds across this screen of awareness, then fade and dissolve, we are reminded that we are connected to something bigger, more meaningful than just our thoughts or emotions. Meditating in this way can bring insight into who we are and a deeper understanding of ourselves.
Lección 10
Gratitude
Gratitude is the foundation of today’s body scan as we foster deep appreciation for how the mind-body supports and carries us through our lives. Developing a sense of gratitude is soothing for the nervous system, reminding us of our many blessings, no matter what the circumstances are. Deliberately feeling grateful boosts a sense of security and connectedness and can increase important neurochemicals in the brain and body when practiced regularly. It’s not long before the inner gratitude created in this practice begins to spread outward to others, helping us make a positive imprint on the world around us.
