When people think of meditation, they typically think of the breath as the focal point. But in truth, meditation can use almost any focal point and the focal point doesn’t necessarily have to be a singular, stagnant object. One of the most beneficial practices that I incorporate in my routine is the body scan. With this practice, the focus is on the sensations in the whole body, rather than exclusively focusing on the breath. Traditionally, this practice flows systemically through the body, flowing from one part or region of the body into the next.
Most commonly, body scan meditations start at the crown of the head and proceed down to other parts of the body until you reach the feet and toes. There are, of course, many potential methods and starting points for body scans. For instance, you could start with the toes and work up or do a body scan that focuses on the chakras or plexuses along the spine. Regardless of the particular method you try, the object of a body scan meditation is to feel the sensations in the body and notice what you feel, rather than to think about the body.
Body scan meditation can sometimes feel more manageable to new meditators because the practice is more active than breath practice. Because the focus of body scan is to flow through the body, the mind has to work a bit more to stay focused on the sensations in the body. For this reason, it may not seem as hard to keep the mind engaged with the focal point as it does in the early phases of learning breath practice. In addition, in my experience, getting into the body is a great (perhaps the best) way to get out of your head. It is for this reason that resting in sensations during a body scan can be deeply relaxing even to new meditators and after relatively short periods of time.
Body scan meditations are very useful for attorneys because they remind us to pay attention to and take care of our bodies. In law school, we learn to emphasize rationality in making decisions for our clients. While separating fact from emotion is critical, we lawyers are still human beings with human bodies. To do our best for our clients, we need to understand and respect the limitations of our own bodies so we can fulfill our responsibility to our clients. As I’ve written before, emotions are sensations in the body, so body scan practices may also have the incidental benefit of building emotional intelligence and tolerance when powerful emotions arise.
Even outside of emotions, however, the body awareness that body scan practice engenders can have more fundamental benefits for lawyers and professionals. Some of the most common bodily issues that can impede us from doing our best work are represented in the acronym HALT, which stands for hungry, angry, lonely, tired. These symptoms are fundamental to the human condition, but in our fast-paced world it is easy to skip lunch, push our emotions to the side, miss out on social opportunities, and deprive ourselves of sleep.
Body scan meditations are excellent for lawyers because they remind us that we are not merely brains filled with legal strategy, but people who must be fed, rested, and cared for. If you practice body scan meditation, you will develop the skills to notice the symptoms of various conditions and emotions in your body in the early and more subtle stages before they get to the point where they affect your performance, outlook, or demeanor. These skills are not only necessary to performing our responsibilities as lawyers, but they are also beneficial for anyone who wants to be a top performer in a high-stakes environment.
Finally, body scan is building block to support further growth in your meditation practice or just when dealing with the difficulties of life. When you start a meditation practice, it can seem like the focal point is the object of practice. As your practice advances, you may learn, however, that the focal point is really a tool. In other words, the point of practice is not just to focus on the breath or the sensations of the body. It is, instead, to build the skill of resting with the breath or the body.
If you can learn to do this with body scan practice, then you have one more tool at your disposal when meditation or life throws you curve balls. For example, perhaps troubling thoughts or overwhelming emotions come up during your practice. A meditator proficient in body scan might be able to shift focus to a less reactive part of the body, such as the feet, to rest from the experience until they find enough stability and calm to proceed with normal practice. You could also do this in life, if for instance you have tense meeting with opposing counsel and need to keep your cool.
In short, body scan is a simple practice to learn and may be more accessible to new meditators than other styles of practice. It offers many benefits that support a meditation practice and build coping skills for life. Lawyers in particular could stand to benefit from the practice, so give it a try.
Do you want to try body scan meditation? Check out our meditations that incorporate body scan techniques.
Want to learn more about mindfulness and compassion? Check out my new book, How to Be a Badass Lawyer, which is available on Amazon.