Sarah Good
Apr 16, 2021
Updated: Sep 20, 2021
As an occupational therapist (OT) working with people with invisible health challenges, I've found mindfulness to be one of the most powerful tools that I have.
Personally, the practice of mindfulness has helped me to build my own resilience and be with people with pain without feeling overwhelm. Having a regular practice has allowed me to bring more compassion to myself and my clients.
When I'm working with clients as an OT, I've found the body scan is a good first meditation. I can vary the length easily. My clients can do the meditation in any position that is comfortable for them. The practice can help them contact with their own body, sensations and breath. Whether my clients are dealing with pain, sleep difficulties, mood issues or overwhelm, this is often a good starting practice.
I do make sure to remind clients that it is not necessarily relaxing. In fact, when we are bringing awareness to what is, we may notice more pain or more fatigue, or more thoughts than we expect.
When I'm teaching mindfulness meditation courses, one of the first practices that I introduce is the body scan meditation. In fact, most evidence-based mindfulness programs that I've come across begin with a body scan. During the first week of my course for OTs, the new participants in Deepen Your Practice: Mindfulness for Occupational Therapists are invited to practice the body scan daily.
The body scan is a practice in which we bring awareness to each part of our body in turn. Most people do this lying down or sitting, but it can be done in any position. We can lead ourselves or listen to a teacher guide us. There is no movement needed in the practice, just bringing our attention to the body.
Connecting with our physical body is the first step in bringing awareness to our present life. As we bring more awareness to ourselves, it is like we are peeling back layers. The outer most layer is the physical body. The body scan is not necessarily relaxing. It's about increasing our awareness of what's present and, if we're in pain or distress, that's what we'll notice. With repeated practice, we may gain some insight which can inform our decisions about how we take care of our body. Becoming more aware of our bodies can also help us learn to recognise emotions in our bodies when we move our mindfulness beyond our physical self.
Arrange to have 10-30 minutes of time when you're likely to be able to stay awake. Find a space where you're unlikely to be disturbed.
Set yourself up in a comfortable sitting or lying position. You may want to use some pillows, blankets or an eye cover to support your practice.
Turn off your phone (or put it on 'do not disturb' mode, if you're listening to a guided meditation on your phone).
Close your eyes, or let your gaze fall softly in front of you.
Bring awareness to your breathing, without the need to change it.
Bring awareness to the sensations in your feet. Take some breaths here.
Gradually, move up your body and pay close attention to each area.
If your mind wanders (which it will), bring it back to the last body part that you can recall or continue from where your teacher is now leading you.
Spend a few more minutes noticing your natural inhale and exhale.
Get up slowly.
If you would prefer to listen to a recorded version, I've got one on the Insight Timer app. You'll need to sign up for the free version of the Insight Timer to gain access.
I have a handout that you can use yourself, or with clients, available for free download.