Welcome to the 2nd part in The Healing Benefits of Body Scan Meditation. In part 1, Why Visualize? An Introduction to Guided Meditation you learned the basics of establishing a safe space of within your minds and practiced a short body scan meditation. In the next 3 sections you will learn more detailed body scan meditations that are designed to bring deeper consciousness to the following 3 sections of your body: your feet and legs, your core and torso, and your mind.
I enjoy combining all of these exercises for a deep, full body scan meditation. I find that it takes me any where from 45 minuets to 1 full hour to complete all 5 visualizations. I usually do them while I’m laying in bed getting ready to fall asleep. I find that the yoga position known as the Corps Pose is the most comfortable position to perform these meditations and the pose offers my hips, pelvis, and spine a chance to relax after a long day.
Guided body scan meditation for your feet and legs
- Lay or sit in a comfortable position. Feel the tension in your shoulders drop as you release the tension in them.
- Breath deeply through your nose. Feel the air pass through your nostrils and into your throat. Feel the air fill your lungs. Exhale through your mouth. Repeat throughout the exercise.
- Bring your attention to your toes. See each of them with your minds eye. Look at your toenails, your knuckles, and the bones beneath the skin. The bones of your toes are called phalanges. Watch your toes as they wiggle.
- Move your attention to your feet. Look closely at the skin that wraps around the bones of your feet. The longest bones of your feet are called tarsal bones and there are 7 of them. Watch the bones of your feet as they wiggle.
- Move your attention to the arches of your feet. Your feet have a total of amazing 3 arches in your feet that help support you as you move. Watch the arches in your feet as they flex.
- Bring your attention to your ankles. Your ankles provide support for your feet and they are the bones and joints that connect your feet to your legs. The muscles and tendons in your ankles are responsible for the extension and flexion of your feet. Watch the bones in this amazing joint as you roll your ankle.
- Bring your attention to your lower legs, to your calves and shins. Your lower legs are made of two bones called the Tibia and the Fibula. They attach to the knee joint at the top and the ankle joint at the bottom. Both bones twist and flex together to support your whole body. Feel your lower leg bones twist and flex as you rotate your ankle.
- Move your attention your knees. Your knees indicate the midsection of your lower extremities. They are surrounded muscles, ligaments, and tendons that all work together to bend your legs. Watch your knees work as they bend.
- Move your attention to your thighs. Your thighs contain one large, strong bone called the Femur. Your Femur bone connects your hips to your knees and holds the weight of your pelvis. Surrounding your Femur bone are a series of intertwined muscles that are responsible for moving your legs in and out. Watch the muscles that surround your Femur bones as they move your legs in and out.
Please join me for the part 3 of this series to discover guided body scan visualizations that are designed to bring conscious awareness to your core and torso.
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Marshal, Clyde, M.D., and Lazier, Edgar, Ph.D. An Introduction to Human Anatomy. W.B. Saunders Company. 1964