Body scan meditation involves entering deep meditation and scanning your body during meditation. This meditation not only slows down your brainwaves, it also helps your brain produce oxytocin, a hormone that loves and binds.
Patients with eating disorders do not have enough of this hormone to produce, which is why they have problems with love and combination.
Now, how do you do this meditation?
Make sure you don't drive, don't walk, don't operate any mechanical devices, because we have to go deep into meditation.
The purpose of this meditation is of course not just relaxation. The purpose is to understand your body, develop physical awareness and an understanding of your thoughts and thoughts. Calm, this is a term that means balancing the mind, calming, and balancing. This means not reacting to the cravings of any pleasant things [food] or the aversion to unpleasant things. It means a form of acceptance, unconditional acceptance.
It is not a way to get rid of unpleasant feelings. It is not a way to attract a pleasant or enjoyable experience. This is a way to learn to accept anything and continue living. Relaxation is a by-product of it, because when acceptance increases, you relax.
Focus all your attention on your nostrils first, then look at the exhalation and exhalation when it comes in. Don't judge whether this moment is pleasant or unpleasant. Learn to balance, not react, neutral.
Turn your attention to the top of your head and see what you feel there. You may not feel any feeling. Of course you won't feel those subtle. There are millions of feelings in your mind, and your mind doesn't have enough sharp feelings. If you stick to it, this will come. For now, you may feel some rough feelings, itching, ant crawling, stress, some type of temperature. What, or you may not feel anything. It's ok. This is still an experience. No feeling is still an experience, so you just observe and don't respond.
If there is any idea to overwhelm you, maybe a recurring idea, then return to breathing and breathing consciousness for a few seconds, or even half a minute, if you can. If it is still too strong, please take a breath. Not too difficult, a little harder. We don't want you to be over-ventilated. Then once you realize your breathing again, the idea disappears and then begins to slow down your breathing. Again, when you can slow down your breathing and feel relaxed again, return to the feeling of leaving and continue to scan the entire scalp area. Then move to the forehead and investigate the entire forehead area.
Investigate eyebrows Start with one and continue with the other. Move down to the nose. Look at any feeling on the nose. Move further down to the mouth. Investigate any feeling of lips and lips. Look at the tongue and any feeling on the tongue. Of course, your mouth is closed, or your lips are gently separated, but you are breathing through the nose. Look at the chin, any feeling of the chin. Move up to the left cheek and then to the right cheek.
If you have any feelings, please don't attach it in any way, just move it further. Move up to the left ear and move right to the right ear. Now investigate any feelings in the throat area, throat area. It can be anything, pain, tension, tingling, itching, pulling, swaying, sweating. Any feeling is a feeling, this is an experience. Just observe.
keep going. After completing the measurement of the throat area, inspect the entire neck area and move to the left shoulder. In fact, as long as you keep the same order, you can start from any shoulder.
Investigate the entire left arm and left elbow. Patiently and calmly investigate the entire left wrist and left hand. Then go to the right shoulder.
Move down to the right arm and right elbow. Move to the right forearm, right wrist and right hand. Then move up to the upper chest and upper chest. One by one. Then, move down one by one to investigate the entire chest and abdomen area.
If you feel your heartbeat and you interpret it as that, then you will not just see the feeling. You are explaining these feelings. Try to maintain pure observation, no evaluation, no explanation for the task. Just observe.
Then move up to the upper back area and observe any sensations you may find in the upper back area. Very calm and consistent. And move down to the lower back area. Try not to get caught up in your thoughts. Once you think of anything, hurry back to any sense of consciousness you see and go further. Maybe you haven't felt it for a while, so your mind is very boring.
Now move on to the hips and investigate the entire hip area. Starting from the left, once the measurement is made, then move to the right hip. Move down to the left thigh and adjust the entire thigh down to the left knee. Then move down to the left leg.
Even if there may be a rough feeling like pain, or stress, tension, still very accepting every experience. In the worst and most painful feelings, if you encounter any day or another day, you will find that if you are very still, then this feeling will have a potential trend. A potential feeling, a very tiny feeling runs through it.
Now go down to the left ankle until you investigate the entire left foot. Now go to the right thigh and check the entire right thigh one by one. Go ahead until your knees. Right ankle and right foot.
You have now examined the entire body from the top of your head to the tip of your toes. Now start at the tip of your toes and then back to the top of your head. Move from the left foot up to the left thigh. Then move your right foot up to the right thigh. Then investigate the hips and lower back. Upper back, then lower abdomen. The entire abdomen and chest. From the upper chest to the throat. Then from the left hand to the left shoulder. Start with your right hand and walk up to your right shoulder. Then investigate the entire neck area, then the face, part and the entire scalp area.
Scan your body completely, as long as you can give it time. Just as you are going to practice correctly, your thinking will become more and more separate at the deepest level and at the level of body sensation. Remember, the most important thing is that all feelings and all ideas are temporary. They left the impression that because we reacted to them, we will strengthen them. Responding to it will only increase reinforcement and conditioning in everyday life.
The work you do during the training will be reflected in your daily life. This is a very effective technique. Observe that you will react when you practice, but be aware that your reaction is getting less and less, and the results are surprising.
Orignal From: Eating disorder meditation
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