A Christian Approach to the Body Scan
published July 27, 2022
photo by Amy Treasure on Unsplash
by Dr. Irene Kraegel, adapted from her book A Mindful Moment: 5-Minute Meditations & Devotions
I’ve been practicing mindfulness meditation for several years, teaching it at a Christian university, and sharing it with clients through my therapy practice. It’s a powerful practice for Christians who want to cultivate mental health, live with compassion, and walk in step with God.
Christians sometimes use the expression “all truth is God’s truth.” This means that we can explore any part of God’s world—any topic—and in the process we can learn about God because God created all things (Colossians 1:16). So whether or not something has a “Christian” label on it, it could be used by God. Everything from medical treatments to architecture to fitness classes are gifts for our benefit, and people often benefit from these gifts even if they don’t recognize God as the giver. As an example, people who brush their teeth will have better dental hygiene, whether or not they thank God for the gift of the modern toothbrush. But as Christians, how cool to also have the opportunity to thank the giver!
This is true of mindfulness too—it is a secular, research-based approach to mental health that is also based on ancient traditions, and it provides benefit whether or not we recognize God along the way. But Christians can include an awareness of God as they use this mental health tool of mindfulness meditation. In this way, the practice of mindfulness can help Christians meet God and deepen their spiritual walk.
While some Christian traditions place a higher value on silence than others, Christians throughout history have known that listening to God is part of developing our faith. And if we want to listen to God, we have to learn to be quiet and pay attention. Mindfulness meditation is a way of learning to pay attention, and it is a tool available to Christians who want to deepen their relationship with God and stay mentally healthy at the same time.
In my book on mindfulness for teens, I adapt secular mindfulness practices (such as the body scan) for people of faith, paired with devotional reflections on Scripture.
Body Scan for People of Faith
This meditation practice invites you to move attention through your body in order to become aware of physical sensations. In the process, you are likely to also notice thoughts, feelings, behaviors/urges, and God’s presence. This is a way to become more acquainted with your body as a wonderful creation of God!
1. Lie on your back on a firm surface with feet apart, toes falling away from one another, and arms at your sides.
2. Get comfortable. Close your eyes if you choose, or close them halfway with a soft gaze.
3. Take a couple deep breaths, then allow your breathing to return to its normal rate. Notice the sensations of your breath coming in and out.
4. Move your attention down to your toes. Notice what you feel there—maybe temperature, contact, tingling, etc.
5. Gradually move your attention through your body, pausing to notice what you feel in each body part. Move slowly from your toes all the way up to the top of your head.
6. As you pay attention to your body, see if you can notice your physical sensations directly, without overthinking them or trying to change anything. Be curious, not judgmental.
7. When you are done, notice the feeling of your whole body lying here, held together by your skin. Thank God for this wonderful creation of your body and continue on to your next activity.
Devotion 3
Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God?
1 Corinthians 6:19
A temple is an awesome place! It’s created to be a beautiful home for God to dwell, and it inspires worship in people who pass through. People travel the world to see temples.
God’s word says that your body is a temple where the Holy Spirit dwells. This physical body of yours houses God’s divine spirit. Wow! This means that by definition, your body is beautiful and awe-inducing. It’s made to spend time in, and it’s a great place to hang out if you want to meet God. Like all temples, your body also includes clues about the God who dwells there. This is the case whether or not you like your body in a given moment.
One of the hallmark practices of mindfulness meditation is called the body scan. This practice will move you through each part of your body to help you pay attention to whatever is there. Whether or not you notice God along the way, you can be assured that this “temple of the Holy Spirit” houses God’s divine presence and reflects God’s awesomeness. We can learn about ourselves and our Creator by paying attention to our bodies.
Practice: Following the body scan guide…, allow yourself to spend time paying attention to your body which is a “temple of the Holy Spirit.” Notice that God dwells here with you. When you are finished, jot down some observations in your journal.
Devotion 8
How lovely is your dwelling place, LORD Almighty!
Psalm 84:1
Teens can be really hard on themselves, and so can adults, especially when it comes to our bodies. We think we are too tall or short, too fat or skinny, too light or dark. We might be able to acknowledge one part of our body as okay, but have trouble accepting another part. This type of self-criticism creates a lot of emotional pain and distracts us from the truth of our own beauty.
Scripture describes you as a dwelling place for God, a temple. Jesus points out (John 15) that God abides (lives) in us as we also abide in God. This suggests that your body is not meant to be judged, criticized, and changed, but instead you are a dwelling place for God. God loves to be with you, and he loves the way he made you.
How do you typically see your body? Your size, shape, and color are just right for God, a “lovely” dwelling place for the divine. With practice, you may find that your body can seem just right for you too.
Practice: Following the body scan guide…, practice observing your body with wonder as a place that God dwells. See if it is possible to lift judgments of your body’s size, shape, color, or other features, simply observing this cool dwelling place for God as it was made to be. When you are finished, jot down some observations in your journal.
Excerpts from A Mindful Moment: 5-Minute Meditations & Devotions by Irene Kraegel. © Zondervan, 2022. Used with permission.
About the Author
Dr. Irene Kraegel is director of the student counseling center at Calvin University, a Christian university in Grand Rapids, Michigan. She has been practicing as a licensed clinical psychologist since 2003, and her current work includes mindfulness training for students at Calvin.
Dr. Kraegel shares her experiences and thoughts related to the integration of Christian faith and mindfulness practice at her website, TheMindfulChristian.com and in her books The Mindful Christian: Cultivating a Life of Intentionality, Openness, and Faith and A Mindful Moment: 5-Minute Meditations & Devotions.
Related Posts
There are many more resources here at MindfulTeachers.org on Mind-Body Practices and Mindfulness for Christians, including the following posts by Dr. Irene Kraegel: