Personal physiological responses to body scan meditation

¶ … Stress Management -- Body Scan Response

Body Scan Technique Experience

The body scan experience was very educational for me. Previously, I had not considered that stress could manifest itself in so many different ways physiologically. The body scan technique made me aware of the fact that stress causes dryness in my mouth in addition to a yawning reflex that is completely unrelated to fatigue or sleepiness. The body scan made me aware of the changes in my pulse rate that are perceptible in my temple, in the carotid arteries of my neck, as well as in my chest. Similarly, the body scan technique revealed that my breathing becomes more rapid but more shallow than my unstressed respiratory pattern. My neck, jaw, and shoulders become slightly tight and my lower back becomes comparatively stiff compared to unstressed conditions. I also became aware that I tend to displace stress with behaviors such as biting my lip and fingernails as well.

Personal Lessons

The most important lesson from the body scan was that stress manifests itself in so many different physiological ways. I learned that being more aware of my natural reactions to stress allows me to apply biofeedback techniques to reduce my stress level and to avoid allowing my physiological responses to exacerbate the problem. For example, as soon as I become aware that my breathing pattern has changed in response to stress, I can make a conscious effort to decrease my respiration rate and to increase the depth of my breathing. Likewise, when I become aware that my neck, jaw, and shoulders are becoming tight, I can reduce my stress and its progression by making the conscious effort to relax my muscles and my posture. Generally, I have found that it is possible to use these techniques to reverse my physiological reaction to external stressors.

Isomorphic Stress Management Technique

I learned that the stress management techniques that are most helpful to me are those that pertain to advance visualization and situational preparedness. In general, the more familiar I am with what to expect, the less stressful the situation is for me. Therefore, I can minimize my stress level by researching situations to ascertain as much information as possible before I experience them. Similarly, I have discovered that time management is equally important for managing stress. When I am rushed, my stress level always increases, regardless of other factors. Therefore, my approach to stress management is to obtain as much information (such as driving or walking directions, applicable rules, and the type of physical layout involved) as possible. I also make sure to leave as much of a time cushion as possible so that even an unanticipated delay cannot trigger my stress response. In combination, those techniques, together with prior visualization of unfamiliar situations helps me reduce my stress response substantially, even in circumstances that ordinarily provoke my physiological stress responses.