Body Scan Meditation By Beth Berila, Ph.D.

This Body Scan Meditation will help us become aware of the sensations we hold in our bodies.  Like most meditations, the idea is to witness without judgment.  In a Body Scan Meditation, we also learn to work with our breath, which yoga philosophy calls prana.  By directing our breath to particular places throughout our body, we can become more aware of what we are experiencing and learn to soften certain sensations. 

This type of mindfulness practice helps us cultivate the Witness, or the observer that notices and allows our experience without getting lost in it.  We can then:

1) Discern and understand what is happening;

2) More intentionally determine how we want to respond to any given situation; and

3) Learn to ease and relax ourselves when we need it.

These types of practices are the necessary initial steps to the other anti-oppression work, because we cannot work with the intensity of oppression if we do not first understand ourselves.

Find a quiet, comfortable spot in which to practice this meditation.