Body scan meditation

Continuing our various meditation series – this is a simple but powerful meditation that puts you in touch with your body.

First stand up and stretch your body. Next lie down on a bed, carpet or some place where you can have your arms a few inches away from your body. Make yourself comfortable. Fidget a bit and move your body until you find a most comfortable position. Open your mouth slightly to relax your jaws.

Now remain totally still until the end of meditation (at least five minutes – thirty minutes much better). The meditation is simple. You are just aware of the various sensations you have, You may be aware of parts of your body itching. You may notice pains, pressures, and your heart pulse in different parts of your body.

Do not do anything – don’t scratch, move – just be aware. Start scanning your body from the top of your head to the bottom of your feet. At times your attention may go to a specific part of your body. Allow it to do so. Just concentrate on your body. If you notice that your mind is wondering and you are thinking return your attention to your body.

Remember you are totally passive and only aware. You notice you are itching but do not scratch. Soon the itching disappears and perhaps in time you notice itching somewhere else. Same with other feelings. Just notice.

Another variation of this meditation is doing it while walking. This a walking meditation but not the typical walking meditation (there are many different meditation you may do with your eyes open while walking).

So walk while paying attention to your body. Walk normally but again do not scratch any itches but be aware of them. Walk safely while crossing the road but other than that you may defocus your eyes.

Observe what you are hearing without any specific recognition, comment or head movement. This if you hear a siren just hear it and do not look toward it.

Same with your visual field – do not specifically look at anything.  You see a classic car – continue walking – do not turn your head to follow it.

At times you will follow a sound, or a sight. That’s perfectly OK – just bring your attention back to your body sensations. Same if you find yourself thinking just note that and return to your body.

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