Body Scan Review Part 2
Distracted by Other Body Sensations
Another challenge with doing the body scan is that sometimes we can be distracted by sensations in a different part of the body from where we're trying to focus our attention. Whether this is simply the result of a distracted mind, or whether you're experiencing some pain or discomfort that keeps pulling your attention away:
- Acknowledge where your mind has gone and then gently (without criticizing yourself) usher it back to where you want it to be
- If the sensation is so strong that it keeps commanding your attention:
- breathe with the other sensation for a while and if it starts to subside you may be able to leave that sensation behind and return your attention to scanning your body
- allow the sensation to be there (in the background of your awareness if possible) along with whatever else you’re paying attention to in the body scan
Difficulty Noticing Sensations
- Paying attention to your experience whatever it is
- Noticing sensations and noticing a lack of sensations are equally valid
- Don’t judge your experience in any way, just allow it to be as it is
Falling Asleep
Sometimes people find themselves falling asleep while doing the body scan, since we do it lying down and it can be very relaxing. If you find yourself falling asleep while doing this meditation, here are some tips to help you stay awake:
- Don’t do the body scan too early or late in the day
- Make your environment not conducive to sleep:
- Leave the lights on
- Keep your eyes open
- Don't keep the room too warm
- If you notice yourself dozing off, treat this like you would any distraction:
- Acknowledge to yourself that you're about to, or already have, fallen asleep
- And then gently redirect your attention back to your breath and the sensations in your body
Remember that although the body scan can be relaxing, it is not a relaxation exercise, and try to remain alert and focused while you do it.