Practice: Body Scan Meditation
The body scan is a foundational mindfulness practice that brings awareness to the body, helping to anchor you in the present moment.
- Find a comfortable position: Lie down on your back or sit comfortably in a chair.
- Bring awareness to your breath: Notice the sensation of your breath without trying to change it.
- Focus on your toes: Bring your attention to your toes on one foot. Notice any sensations—tingling, warmth, coolness—without judgment.
- Scan upwards: Slowly move your attention up your body—foot, ankle, calf, knee, and so on—bringing a curious and non-judgmental awareness to each part.
- Complete the scan: Continue until you have scanned your entire body, up to the top of your head.
This practice helps develop a more intimate connection with your body and can be deeply relaxing.