Body Scan For Athletes

This unique body scan exercise comes from the Mindful Sport Performance Enhancement (MSPE®) tradition and is tailored for athletes and other performers. Listeners will have the opportunity to practice calming their bodies while sharpening their minds, expanding their understanding of how mindful attention works and how to deploy it optimally in performance situations.

Transcript

I'm Dr.

Keith Kaufman from the MSPE Institute and today we're going to do a body scan for athletes.

A body scan is a simple way to check in with your body and mind.

The same way you'd quickly scan the playing field to see what's happening around you.

Instead of looking outward,

You're turning your attention inward,

Noticing what's there and then proceeding on.

While the body is sedentary,

The mind,

Specifically your attention,

Is very much mobile during this practice,

Moving region by region.

While performing,

Your body is constantly sending you information.

Tightness,

Fatigue,

Pain,

Pleasure,

Readiness,

Energy,

That can help you to adapt and maximize your effort.

Much of the time though,

We're so focused on what's coming next,

Or what just happened,

That we miss those crucial signals,

Giving us less ability to impact the moment we're in.

Practicing a body scan helps you recognize what's actually happening in your body right now,

Without trying to change,

Fix,

Or fight it.

That awareness of what is,

Makes it easier to release unnecessary tension,

Manage nerves,

And respond more effectively under pressure.

Just like when you're performing,

Be aware of the reactions you have to each body region,

Making wise,

Purposeful decisions about when to lean in,

When to back off,

And when to let go.

There is no right or wrong,

No musts.

You are the expert on your own body.

The goal in this practice isn't to relax perfectly,

Or to feel a certain way.

It's to find the line between laser point focus and soothing calm.

Being locked in to what you're doing,

Without forcing or clenching.

Experiencing what it's like to let go of what can be powerful sensations,

So that when it matters most,

You're more connected,

More present,

More equipped to perform.

So,

To begin,

Settle into a position where your body feels supported.

Perhaps sitting back,

Or lying down.

If you're in a place where you can do so,

Let your eyes close,

Or I'll soften your gaze,

Finding a spot on the floor a few feet in front of you.

If you're going to fall asleep,

A mindfulness exercise,

This may be the one.

So,

Set an intention now to remain awake and focused,

Even as your body settles and calms.

Begin by noticing your breath.

Inhale.

Exhale.

Finding a gentle rhythm,

Like waves of the ocean.

The waves come in,

Cover the shore for a moment,

And then recede,

Each cycle bringing connection,

And then releasing.

And now,

Bring your attention to your feet.

Feel them resting on the ground,

Or whatever surface you're on.

Notice any sensations spreading across the soles,

Or into the toes.

Maybe there's warmth,

Or coolness,

Heaviness,

Or lightness,

Itchiness,

Or vibration,

Or perhaps nothing at all.

Whatever you find is perfectly okay.

There are no rights or wrongs,

No shoulds.

Take a few breaths here,

With each exhale allowing any extra tension to drain out through the feet,

And into the earth below.

You can seize this opportunity to appreciate your feet,

Appendages that may not get much love on a regular basis.

Every step you've ever taken has been on these feet.

They've been with you this whole time,

Helping you get where you need to go,

To do what you need to do.

And on the next breath,

Let go of your feet,

And with full awareness,

Guide your attention up your lower legs,

Into your ankles,

Your heels,

Your calves,

And your shins.

What do you find here?

See if you can bring an attitude of openness and curiosity to this exploration.

Maybe you like these areas,

Maybe you don't,

Maybe you don't.

Maybe they're sensory rich,

Maybe they're not,

Maybe they've been injured previously,

Maybe they haven't.

See if you can just be with them as they are right now,

And let them be as they are right now,

Before we let go and move on.

And now,

Bring your attention up to your knees.

These intricate,

Hinged joints that take such a pounding while we perform.

Breathe into your knees,

Exploring the back of the knees,

And then moving your attention around to the front,

The patellas which power the quadriceps and allow you to extend your legs to their full length.

Perhaps this is a region that has felt pain or been damaged recently,

Or in the more distant past.

See if you can bring a fresh openness,

A genuine curiosity to how you are experiencing them today,

Right at this moment.

And now,

Shifting awareness to the thighs,

Hips,

And pelvis.

As you breathe,

Feel this area expanding and softening,

As if it's being held gently by the surface you're resting on,

Rather than it needing to hold and support the effort of your body.

This might be a golden opportunity to check in with your breath.

Are you breathing diaphragmatically from your belly?

Is your belly expanding on the in-breath and contracting on the out-breath?

If not,

Perhaps you can choose to relax your abdominal muscles and make extra space in this region,

Allowing your lungs to fill to their capacity.

Delivering your body the precious oxygen it needs for endurance and recovery.

And now,

Bring your awareness to your core.

See if you can tap into an inner strength,

A dignity that resides here,

In the central anchor point and foundation of the body.

Move around to the lower back,

An area where many of us hold tension that can be sensation-rich,

For better or for worse.

See if you can just notice what's there today,

Without judging.

If there's tightness or pain,

Just breathe with it.

If the area feels loose and relaxed,

Then just breathe with it.

Try to bring a renewed level of allowance to whatever you might find here.

And now,

Shift your attention up to the chest.

Feel the subtle or not-so-subtle expansion and contraction that comes with each breath.

Maybe take a moment and find your heartbeat.

Observe the gentle rhythm,

Appreciating the incredible power it generates to circulate our blood around the body.

Just pause here for a moment,

Being with each beat.

Before now,

Bringing awareness to the upper back,

Between the shoulder blades.

Imagine this area gently widening with each breath,

Like the back of a sail catching a breeze.

Move to the shoulders,

Another area in which we often hold big-time tension,

And seeing if you can let them slide down and back,

Falling away from your ears.

As you do this,

Maybe you can sense a visceral letting go,

Like a great load is falling away as you release tension on each out-breath.

Feel free to get playful and creative here,

Noticing each sensation for what it is,

And how it can shift from one moment to the next.

What a great opportunity this is for us to practice exactly what is needed while performing.

This never-ending cycling between awareness and letting go,

From one moment to the next,

Regardless of the conditions we're under.

Whether things are going our way or not,

Change is constant.

While we might want to turn back the clock or skip ahead,

Those aren't options for us.

Instead,

We can seize the moment we're in,

Knowing that every breath is a fresh opportunity to be aware,

Let go,

And move forward.

This truth is what the Great Ones know,

And this practice you're doing now is the actual how-to behind executing cliches like,

It's not over till it's over,

Or take it one play at a time.

Now,

Direct your attention out along the arms,

Flowing down through the elbows and forearms.

Sense the hands and fingers.

This area can be so full of sensation,

So packed with nerves and touch receptors,

Making them incredibly sensitive for discerning texture,

Pressure,

Shape,

And temperature.

What do you find here now,

At this moment?

You can wiggle your fingers,

Or not.

What does it feel like?

Again,

Seeing if you can bring an attitude of curiosity and playfulness to this experience.

And now,

Bring your attention to your neck and throat.

See if you can find space here,

Open,

Unguarded,

Easy,

As air flows down and up.

Notice the jaw,

Perhaps allowing it to unhinge slightly,

Like a door resting open instead of being braced shut.

Maybe you can observe tightness or clenching here that you didn't even know was there,

Didn't know you were doing.

What a perfect opportunity to notice,

Appreciate,

And let go,

If you desire to.

Moving up to the face,

Perhaps letting the forehead smooth,

The eyes settle back,

As if the face is gently melting downward,

Appreciating how much work the face does to sense,

Perceive,

Convey.

If you're feeling inclined,

Perhaps allow a smile to form on your lips,

Noticing any changes that come when we find this expression.

It's amazing how something as simple as a smile can have such cascading effects throughout the entire body and mind.

And now,

Finding the very top of the head,

Perhaps imagining a space at the apex through which you can breathe in and out,

Covering the full expanse of the body.

Play with your attention now,

Seeing if you can widen it to the point that you can sense your entire body all at once,

The full integrated rhythm of your physical and mental life.

Attention is such an amazing ability.

Yes,

It is limited in only being able to hold so much at a time,

But the flexibility,

The buoyancy that allows us to widen our focus as if it's a wide,

Vast spotlight and narrow our focus to the tiniest of pinpricks as needed is absolutely incredible.

Think about how often we do that attentional expansion and contraction,

Move our attention around to where it needs to go,

Let go of the things that we need to let go of,

How essential our attention is to our success at any task,

And frankly,

Our very survival.

With each exhale,

See if you can feel yourself sinking a little deeper into stillness.

Now being with your entire body as a miraculous integrated whole.

And as we bring this practice to a close and let go one more time,

Take a slow,

Steady breath in and a long,

Unhurried breath out.

Perhaps you can appreciate the time you spent here connecting with your body and training your mind in this unique,

Powerful way.

And when you're ready,

Gently return your attention to the world around you,

Carrying this balance of awareness and calm into the rest of your day.

You