Loving yourself — Body scans help you know what you want and need
Did you make new resolutions to love yourself better, but, as Valentine’s Day approaches find yourself wanting or waiting for a card or a gift to affirm that you are “lovable”? One of the kindest actions you can take to love yourself is to check in with yourself. When colleagues, friends, and family ask how you’re doing, how often do you regurgitate the standard “I’m okay” or “I’m busy”? Do you actually know how you are? Why not? A body scan can guide your next steps.
When I started doing body scans 10 years ago, I had no idea what it meant to check in with my body. I remember being in workshops and facilitators would ask me what my body was feeling and my response would be “nothing”. But as I settled in and paid attention, I began to notice the rate of my heartbeat, feel when there was heaviness in my stomach or a lump in my throat, and notice the difference between when I was anxious, or just excited.
It wasn’t just noticing what was going on with my body that was helpful, it was also understanding how to honor whatever I found. If my temples were throbbing, I stopped to think about what might be causing me stress. If there was a lump in my throat, I reflected on whether I felt sick or was there something else going on. In this way, body scans have helped me to regulate my emotions by recognizing the ways my body was reacting to situations and stimuli that I might not yet have consciously registered in my mind. I was then able to figure out if I needed to take a minute to meditate, take some medicine, prepare for a meeting or something else.
Want to get better in tune with what’s happening with you? There are a couple ways to approach doing a body scan if you’ve never done one before. This isn’t a thinking exercise. Thinking is great and helpful — sometimes. Right now, I am supporting you in getting in touch with a wisdom greater than your thoughts. Rest your attention on your body. Some people like to do a body scan starting from the top of their head to the bottom of their feet. Others like to just get quiet and be curious about what sensations arise. Either way, this four step process can help:
Four-Step Process
- Find a quiet place and set a timer for 60 seconds. Can you close the door at work, at home, in a bathroom?
- Now just breathe and feel the sensations in your body. Take your time. It’s okay if you only feel one thing. Feeling numb or empty is also a feeling.
- It can be easier to tune in if you close your eyes, so I invite you to do that.
- When the time is up, reflect on what you felt. What did you learn and what do you want to do with that information?
Knowing how you are feeling helps you to decide what to do to take care of yourself — when to push forward versus when to rest. Sometimes slowing down is the most effective action we can take. Taking a break and reconnecting with a friend, for example, helps us to re-energize and approach new challenges. The more you practice checking in with yourself, the easier it will be to hear what your body is telling you. So, if you enjoy 60 seconds, try it for five or 10 minutes. Loving yourself is your responsibility. Get still, listen, figure out what you need and honor your truth.
I wish you peace. I wish you joy. I wish you love.
My very best,
Patrice
Website: Catapult Change
Instagram: patricefordlyn
