The body scan (taken from Vipassana retreat) as amazing meditation to work with energy and live happy
There is a type of meditation called the “Body scan” in which you put your awareness in each part of your body for a moment, starting from your toes and moving upward to the top of your head. This meditation is well known however – in my opinion- it is the most ignored type of meditation maybe because people feel it is hard than the other types of meditation or they feel that they don’t get results. I am one of these people who didn’t take this meditation seriously till I attended a workshop that changes my life. Apparently, the practice of raising and sensing and moving energies is one of the most important practices that you will ever know about. You can charge yourself with specific energy – and charge and align your chakras-, heal a specific part of your body by moving the energy in that part, and even project energies to places, objects and even other people. Building on this practice is an amazing way to be able not only to sense the energy but also to heal ourselves and grow spiritually.
Years after attending that workshop, I joined one of the Vipassana meditation retreat. The whole technique is based also on the body scan while observing the thoughts and emotions as they are, without judging or dwelling on them. The retreat is one of the most amazing retreats that anyone can do in their life. At the end of the retreat, I felt the energy moving in my body in a way I never experienced before. Anytime I put my awareness in any part of my body I feel the energy circulating in that part. It is a feeling that every single one in the retreat felt regardless of their experience in meditation or any spiritual practices. We started the Vipassana meditation by focusing on the air coming in and out from the nostrils, we notice the properties of the air hot or cold, coming in both nostrils or one, fast or slow . . . . That took about two days of at least three hours meditation per day. Then we concentrate on the area around the nose, the triangle on the face that contains the nose including the upper lips of the mouth. We also concentrate on sensations, including hot, cold, itching, sweating, or any other sensation. That also lasts for two days -from memory- then we shift the meditation to scan the body starting from the top of the head going down to the face, shoulders, and arms ….till we reach the tip of our toes. The scan should be slow and each time we put our awareness in 2 cm -3 cm of the body only on the skin surface. While scanning we pose in each area for a couple of breaths while also taking notice of any sensations. The step after that is including the whole body from the inside as if we were scanning the whole body from the inside out. The step after that was sensing the parts of our body symmetrically, so we start at the top of the head but then we move to scan two areas at the same time, one in the left part of the scalp and one in the right, and we move down in the head, scanning the left parts of the head at the same time we are scanning the right parts of the head. We continue in the same manner till we reach the toes. So, we will be scanning the little toe in the right foot at the same time that we are scanning the little toe in the left foot. By the end of the retreat, the whole body is buzzing with energy.
In the retreat, vegetarian food is served, and no talking is allowed or even looking at the eyes of other participants. No music, the mediation should be inside to eliminate distractions. No electronic devices were allowed, and no practicing any other practice. The minimum meditation time each day is hours (not continuous hours).
The main teaching in the retreat was to observe things as they are without interfering or judging, not only our body but everything in life including people and situations. If we manage to apply these teaching in our daily life then I am sure we will be able to live a happy life.