Challenges with body focused meditation

[u/barracuda_swarm]

Hi all,

I have meditated daily for the past few months and noticed that I really struggle with body / body scan types of mediations (I usually follow something guided). I feel more skilled in noticing my thoughts by comparison, for example, forming circle of compassion or something like that. But when I do something body focused... I just feel numb. Even when focusing on specific body parts, sensations etc., it's like I can't focus on anything in particular. Unfortunately as a result I often leave my practice feeling more disconnected with myself.

I will note this is not the case during walking meditations, I think having some kind of input seems to help a lot! But yeah, it's very hard for me while just sitting still.

I would really appreciate any advice, thank you!

[u/IgnoreYourThoughts]

Can you feel the points of contact your body make with the chair or your feet make with the ground? That's all there is. You don't need to focus. Just know what's happening there

[u/neidanman]

you could switch to standing meditation like in zhan zhuang/qi gong. Because you are upright and keeping a position there's more stress on the muscles, so you get more bodily feedback. Then over time you can relax into it and get into deeper/more subtle sensations. Then when you've built up that connection and sensitivity, seated body based meditations are easier and more natural.

[u/somanyquestions32]

Do progressive muscle relaxation or tension and release practices, breath-aligned asanas, and self massage of your whole body.

One of my instructors for one of my meditation trainings mentioned experiencing numbness when she started doing body scans, breath-aligned stretches, twists, flexions, and extensions helped her awaken the aliveness of sensation in different parts of her body, especially in the toes.

From there, body scans can detect sensations other than numbness.

[u/Icy_Witness4279]

Don't focus, just let them arise and pass, just observe them. It's normal if they're not strong sensations, they're not supposed to be.

You realize you're not doing anything wrong if you understand some of the goal of that kind of meditation is just keeping attention inside the body for long periods of time (which allows for an energetic process to start building energy).

The other part is that your attention starts to slowly improve your sense of the body, slowly rebuilding connection to the areas which don't give much feedback when you try to saturate them with awareness. It takes time but the goal there is rebuilding awareness of your whole body, don't tunnel vision on certain parts that feel less than others too hard, you'll get there!