- 02 Nov, 2023
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Free Mindfulness Meditation Exercise: The Body Scan
We’re delighted to present a free mindfulness exercise, the Body Scan, which aims to help you reconnect with your body’s sensations and foster a deeper sense of well-being. This meditation exercise is designed to accompany our program and can be a powerful tool in your journey to overcome pornography addiction through mindfulness. Mindfulness can be a powerful tool to help individuals struggling to overcome pornography. Below we prep you to engage in one of our mindfulness exercises. At the bottom of the article, you can access the video, an audio recording, and a free worksheet to accompany the exercise.
The Body Scan: A Mindful Journey
Before we delve into the benefits and practice of the Body Scan exercise, take a moment to find a comfortable position—whether seated or lying down—where you can dedicate the next 10 to 15 minutes to this practice. Uncross your limbs and let your arms rest gently on your lap or by your sides. Close your eyes and prepare to embark on a mindful journey.
Exploring Sensations
As you begin the Body Scan, your focus will shift from your thoughts to the sensations within your body. You’ll gently explore each part, observing sensations without judgment. This practice is about experiencing your body as it is, accepting each sensation without trying to change it.
DISCOVER: Using Mindfulness To Overcome Pornography
Guided Practice: Embark on the Body Scan
Below are the areas we’ll cover in this mindfulness exercise. Review these to help prep you.
- Feet: Start by noticing the sensations in your feet. Explore warmth, coolness, moisture, or dryness. Move your attention to each toe, feeling each sensation without altering it.
- Calves and Thighs: Progress to your calves and thighs. Experience the sensations in these areas, making space for them as they are.
- Abdomen and Breath: Shift your attention to your abdomen. Observe the sensations of your breath as your abdomen rises and falls with each inhalation and exhalation.
- Chest and Heartbeat: Notice your chest and heartbeat. Feel the rhythm of your heart, acknowledging the sensations without interference.
- Arms and Hands: Explore sensations in your right arm, hand, and fingers. Then, shift your focus to your left arm, hand, and fingers.
- Shoulders and Neck: Attend to your shoulders, feeling any sensations present. Move your awareness to your neck, exploring sensations without judgment.
- Head and Face: Finally, direct your attention to your head and face. Feel sensations in your chin, mouth, lips, cheeks, nose, eyes, ears, forehead, and the top of your head.
Staying Present and Reflecting
Throughout the Body Scan, your mind may wander—this is perfectly normal. Gently guide your attention back to the sensations whenever you notice it straying. Notice any judgments or thoughts that arise, and let them go without attachment. The goal is to stay present and attentive to your body.
TRENDING: What’s Behind Our Urges? How Do We Overcome Them?
A Path to Reconnection
By focusing on your body’s sensations, the Body Scan exercise helps you reconnect with yourself. It provides a moment to step away from the constant stream of thoughts and connect with the physical sensations that often go unnoticed. This reconnection can offer a more sustainable way to address your needs than seeking momentary solace in pornography.
Reflecting on Your Experience
As you conclude the Body Scan, gently open your eyes and take a moment to reflect on the experience. Respond to the questions in the free Body Scan worksheet: What did you notice? What emotions surfaced? What was the experience like for you? How did it feel to direct your focus away from your thoughts and toward your body?
Mindfulness Is Key
Incorporating mindfulness exercises like the Body Scan into your journey to quit pornography can be transformative. This practice helps build a healthier relationship with your body and emotions, contributing to your efforts to overcome pornography addiction. Ready to learn more about how mindfulness can support you in quitting pornography? Explore our comprehensive LifeAfterPornography program to discover the power of mindfulness in your journey to a healthier, more fulfilling life.