Can't meditate? Try this simple body scan method

Learning how to meditate was the single most valuable skill I've ever cultivated. Meditation genuinely changed my life and continues to provide me with the deep rest, courage, creativity and focus I need to thrive in life. For this reason, I am deeply passionate about helping others access a meditative state.

Naturally, I've come across many people who tell me they can't meditate for one reason or another, and I realised a common theme amongst them. They are all totally disconnected from their bodies.

I truly believe connecting with our body is a vital skill that must be developed before being able to achieve a meditative state. When we focus on our body, we begin to draw back our attention from external forces and situations (i.e our day-to-day lives) and bring ourselves into the present moment. When we are not focused on the present moment, we are thinking, and therefore living, in the past or the future. To enter the state of consciousness required to reach a meditative state and to access the non-physical field of energetic information, our focus must be purely in the present.

In today’s Western world, we have learned from a young age to put our bodies’ needs on the back burner in order to complete the tasks set out in front of us. In the classroom as children, we were told we had to wait to go to the toilet when we needed it, or to stop fidgeting when we were getting restless. Our body is always communicating with us, and whilst developing discipline is of course an imperative aspect of growing and maturing, these ‘rules’ gave us the message that we had to ignore the needs of our body until a designated time when addressing them was allowed.

In my line of work, and in my own life, I have realised how deep this conditioning runs. We put off not only basic things such as hydrating, going to the toilet or eating because we are ‘busy’ or caught up in a task (often during work hours), but also moving our body when it is crying for movement, or resting our mind when it is reaching exhaustion.

The prevalence of anxiety, ADHD, stress-related medical conditions, and other conditions of a dysregulated nervous system is unsurprising in a world where we have not been taught to listen and respond to the intelligence of our bodies.

I’ve said it a hundred times, and I’ll say it a thousand more. Our bodies are a wealth of information. It is always telling us what it needs. Every cell, every organ, every sensation, every emotion - all of it is speaking to us, trying to show us what is needed to return to balance, and it’s happening every minute of every day.

One of the most common things I hear when I ask someone if they meditate is “Oh, I’ve tried it, but my mind is just too busy; it’s not for me”.

A busy, undisciplined mind (meaning unable to focus the mind into the present) is a symptom of an untethered soul. A soul whose physical self has become caught up in the day-to-day and has forgotten they are also a non-physical being. Two halves of one whole, and both must be in harmony. Unsurprisingly, these busy minds often have multiple physical issues - whether it be medical conditions, poor posture, body pain and/or low energy levels. Meditation is exactly what they need to help themselves, but it feels difficult because they have inadvertently strayed far away from their natural-born ability to do it.

Just as training a weak muscle takes time and practice to build it up, training an unfocused mind to return its focus to the present requires the same dedication and discipline. The reward of both physical training and non-physical training is a deeper connection with self, increased resilience and a renewed sense of autonomy in life, to name a few. Who amongst us would not want that?

So, where do we begin?

A body scan meditation is a great place to start

Body scan teaches you to train your awareness on your body. As mentioned earlier in the article, focusing on the body teaches us to bring our awareness back from external forces, but it also helps us begin to cultivate a deeper relationship with our body by listening to all the messages it’s been sending that we’ve been too busy to stop and listen to.

You can listen to a guided meditation or simply go through the process below on your own.

I have recorded one below for those who would prefer to begin with a guide.

*I am of the opinion that guided meditations should only be utilised as a starting point to learn how to get into a meditative state. Once you know how to do that, I highly recommend taking off the training wheels, exploring intuitively and developing your own unique practice.

Guided Body Scan Meditation for Deep Relaxation & Alignment - YouTube

How to practice body scan meditation

Lie down somewhere dark, quiet and comfortable. In the early days, it is best to limit external distractions as much as possible so that you are better able to work on not succumbing to your internal distractions.

Take some deep, slow breaths and begin to notice how your body feels - how your breath feels in your body.

Now, rest your awareness on your right pinky finger. Do your best to focus intently only on that one finger, and as you do, just notice how it feels. Repeat this process by moving your awareness to the next finger, and so on, until you have scanned the entire body.

*Note - some areas may feel easy to connect with, and others may feel much more difficult. This in itself is information about the condition of neuromuscular connections (how the brain communicates with the muscles and other tissues)

If you are struggling with this, try a larger surface area, such as your entire right hand or even the whole arm.

Once you’ve got the hang of it, further your practice by encouraging a release of any physical tension you find - as if you were letting go of the need to hold any part of your body, sinking your awareness deeper beyond its parameters.

Benefits you’re likely to gain from this

• An increased awareness of the general state of your nervous system based on your breath, noticed tension in the soft tissues and how difficult or easy it is to keep your focus

• Feeling calmer and more relaxed

• Improved quality of sleep (if done before going to sleep)

• Potential to reach a meditative state

If meditation has always felt difficult for you, please know there is nothing wrong with you. Sometimes, the mind cannot soften until the body first feels safe enough to be heard.

Through Alignment Therapy, I support you to reconnect with your body, calm your nervous system, and gently build the inner awareness needed to access a deeper meditative state. These sessions are designed to meet you exactly where you are, helping you understand the messages of your body and return to a greater sense of connection.

Sessions are available in person and online, so you can receive support from the comfort of your own space.

If you feel called to explore this work, I’d love to support you. See https://www.inalignment.com.au/ to learn more. With love,

Emma 🌻