Photo by Matteo Di lorio // Unsplash

Body scan meditation is a simple way of returning attention to the body. For many people, especially those navigating trauma or certain mental health conditions, body dissociation can be a familiar experience. A sense of being disconnected from physical sensations, or feeling slightly outside of the body.

Practices like this can gently support that reconnection, helping to ease tension and bring awareness back into the body.

In this conversation, meditation coaches Ofosu and Leah from the Balance app share how body scan meditation has supported their own practice, along with simple ways to explore it

WHAT IS A BODY SCAN MEDITATION? AN OVERVIEW

Leah and Ofosu explain that body scan meditation involves scanning your attention through parts of the body, one by one, to develop mindfulness and awareness of bodily sensations. It can help individuals become more in tune with their body and release tension, even in areas they may not have realized were tense.

BENEFITS:RELAXATION, MINDFULNESS + MORE

Ofosu and Leah say that body scan meditation can be difficult for some people at first. However, simply asking oneself what is happening in the body can lead to increased bodily awareness and relaxation. Hear more at (02:43).

TECHNIQUES FOR PRACTICING BODY SCAN MEDITATION

Ofosu and Leah demonstrate a quick body scan meditation, highlighting the sensations they come across and how their bodies and minds respond. Meditate along with them at (04:38).

THE CONNECTION to MIND-BODY WELLNESS

Ofosu shares how his body scan meditation skills have helped him find mind-body wellness in some tough moments, including a recent stressful car ride. Hear more at (06:23).

INCORPORATING it INTO YOUR DAILY ROUTINE

Leah explains how using body scan skills as a resource in small, daily moments of struggle can help manage anxiety, stress, and mood. Hear more at (08:49).

USING the meditation TO MANAGE STRESS + ANXIETy

Cultivating a sense of calm and well-being. Ofosu and Leah discuss how even they are still discovering new benefits to body scan meditation after years of practicing it. They talk about interoception, your ability to sense what’s going on inside your body, and its connection to managing emotions. Hear more at (12:31).

THE ROLE OF GUIDED MEDITATIONS

Ofosu and Leah chat about the body scan meditation resources within the Balance app and how they can help you toward your personalized meditation goals. Hear more at (17:05).

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About Balance

‘Well Balanced’ is co-hosted by meditation experts Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that’s been named Google’s App of the Year and Apple’s App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood. www.balanceapp.com

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