Deep Relaxation with Guided Body Scan Meditation
Facilitated by Tracy McMahon, accompanied by Paula Hanke
Deep relaxation is an art. It takes practice to let go of not only the daily stressors of life, but also to renew and be deeply nourished.
The Body Scan Meditation can be done as a very short, two minute quickie, or as long as 30 or more minutes. I heard about this meditation from four sources, each with their unique interpretation of it, but essentially the same: an accessible, easy way to transition from the busy thinking mind, into the body-mind, a chance to tune-in to the body’s messages, and balance the proprioception (where we are in space). I learned of this body-centering method through the time-tested tradition of yoga, called Yoga Nidra; a bodywork mentor, Spencer Liu, PT, who gives this body scan as homework to each of his clients from the first day of working with them; I also heard about this body scan through Jon Kabbat-Zinn’s mindfulness research at the University of Massachusetts Medical Center; and I experienced this meditation first hand while at a mindfulness retreat in upstate New York. I felt the value of this simple exercise, balancing the body, calming the mind. I started implementing this guided sequence into the beginning of massage treatments, serving as a transition from the clients’ hectic day into the serene sanctuary of the massage.
Mindfulness is increasingly being seen as an antidote to the stresses of modern life. It’s a source of happiness, not just for ourselves, but for those around us, too. When we are calm, our peacefulness penetrates everything we do, and most importantly, our interactions with others.
I have often heard, “But I tried to meditate once, and I can’t clear my mind of thinking.” You know what? Even the most practiced meditators experience this, too! It takes practice, just be quiet and notice, be the witness to those thoughts. You may start to have glimpses of “no thought”, but more importantly, don’t judge yourself and let go of expectations.
You may have heard that mindfuless meditation is all about awareness of the present moment, what is going on around us, and within. Yes, this is true, but at the heart of mindfulness is an awareness of sources of happiness available to us in every moment. The sun shining brilliantly through the trees and clouds, having enough food so as to not feel hunger, having eyes to read these words. Mindfulness is anchored in the breath. While the mind may jump around like a monkey from one thought to another, we can access the moment by returning our awareness to our breath.
©Christina McMahon
Meditation is the intended concentration, or contemplation, leading to an increase in awareness, or insight. If you feel irritated, or a little angry, try sitting quietly with that feeling, as though the feeling is a baby, needing your attention and care. Just gently touch upon this irritation, safely, with your awareness. Recognize the feeling, acknowledging its presence without judging right or wrong. Become the observer of your thoughts and feelings, not getting swept away into a storm of challenging feelings and judgments. If you can sit quietly with this uncomfortable feeling, a better understanding of how you came to feel this way, or insights into the situation, may reveal themselves. With a deeper understanding, we can have a greater sense of compassion, acceptance, and forgiveness, or other healing types of perceptions. The irritation, or anger, becomes diffused. It’s been transformed! How powerful and empowering! You’ve become an alchemist!
Often, when I receive a massage, I say to my body silently, “Please reveal to me what it is that I need right now,” (and can add…”to heal, to better support your healing…”). I’ve sent an intended message to the innate wisdom of my body, “I’m present, I’m listening, I’m here.” This seems to have an immediate effect in transforming built-up tension or calming some alarming messages.When giving a massage, I encourage and help facilitate a state of deep meditation. In the quiet moments, go back to the safe refuge within. The troubles of the day, of the world, will be there for you to revisit later, after you’ve relaxed, let go, become refreshed. During the massage, embrace the fact that there is no where to go, nothing to do right now….
If you have not already done so, sign up for the breathe Intuit Newsletter to receive a free mp3 sample of a Guided Meditation that I’ve created with my professional musician friend, Paula Hanke, in a professional recording studio.