When we’re stressed and overwhelmed, we spend a lot of time stuck in our heads, preoccupied with countless tasks, worries, and distractions. During times like these, it can be valuable to intentionally turn our focus to the body. This not only gives the mind a welcome reprieve from racing thoughts, it also calls attention to the tension that stress can compound in the body.
Benefits of PMR & Body Scan Meditation Techniques
By focusing on the body and its sensations, these practices help to reduce physical tension, calm the mind, and increase self-awareness. Regular practice can lead to improved sleep, reduced anxiety, and a greater sense of relaxation. These techniques can empower you to develop resilience and cope more effectively with life's challenges, ultimately enhancing your quality of life.
What is Progressive Muscle Relaxation?
Progressive muscle relaxation (PMR) is a technique that involves systematically tensing and relaxing different muscle groups in your body. This process helps you become aware of physical tension and teaches you how to release it. Some prefer to practice PMR by relaxing the muscle without tensing it, however this option can be less effective.
How to Practice Progressive Muscle Relaxation:
Find a quiet space: Choose a comfortable place where you won't be disturbed.
Get comfortable: Lie down or sit in a relaxed position.
Focus on your breathing: Take a few deep breaths to calm your mind.
Start with your toes: Begin by focusing on your toes. Tense them for a few seconds, then release. Notice the difference in sensation between tension and relaxation.
Work your way up: Continue tensing and releasing different muscle groups, working your way up your body. This includes your feet, calves, thighs, buttocks, stomach, chest, back, shoulders, arms, hands, neck, and face.
Scan your body: After tensing and releasing each muscle group, take a moment to scan your body for any remaining tension.
The goal is to become aware of the physical sensations of tension and relaxation. Don't worry about trying to force relaxation. Simply observe the differences between the two states. This practice can also be done from head to toe instead.
What is Body Scan Meditation?
Body scan meditation is a mindfulness technique that involves bringing your attention to different parts of your body. It helps you connect with your physical sensations and reduce stress. Unlike progressive muscle relaxation, the body scan asks you to observe your body without trying to change it.
How to Practice Body Scan Meditation:
Find a quiet space: Choose a comfortable place where you won't be disturbed.
Get comfortable: Lie down or sit in a relaxed position.
Focus on your breathing: Take a few deep breaths to calm your mind.
Start at your feet: Begin by focusing your attention on your feet. Notice any sensations without judgment.
Scan your body: Gradually move your attention to different parts of your body, such as your ankles, calves, knees, thighs, and so on, working your way up the body until you reach your head.
Observe sensations: As you scan your body, pay attention to any physical sensations you experience. Do not judge them or try to fix them, simply acknowledge their presence.
Return to your breath: When you're finished scanning your body, bring your attention back to your breath.
The goal of body scan meditation is to cultivate mindfulness and body awareness. Don't try to change or control your sensations; simply observe and accept them.
Your Body Check-In
Both progressive muscle relaxation and body scan meditation are most effective when practiced regularly. Incorporate them into your daily routine to experience the benefits of reduced stress, improved sleep, and increased relaxation.
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Emily McGuire is a Health and Wellness Writer for Resolve Wellness. She is a California native with a passion for writing, holistic wellness, and mental and physical health. She has earned a Bachelor's degree in International Business from UC San Diego.
Reviewed by: Erynne Hill, MS, ATC, HHP, BFRC, a Nationally Certified Athletic Trainer and Holistic Health Practitioner who has been a part of the healthcare field since 2002. She is the Director of Resolve Wellness, specializing in manual lymphatic drainage and prenatal massage. Erynne has extensive knowledge of both massage therapy and physiology, even receiving her Master's degree in Exercise Physiology from San Diego State University.
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