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Body Scan Meditation is often used by individuals who need to try a extra formal
kind of mindfulness without attending a yoga or tai chi class.
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Lie in your again along with your legs uncrossed, your arms at your sides, palms
up, and your eyes open or closed, as you wish.
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Focus in your respiratory, how the air strikes in and out of your body.
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After several deep breaths, as you start to feel snug and relaxed, direct your
attention to the toes of your left foot. Tune into any sensations in that part
of your body whereas remaining conscious of your breathing. It often helps to
think about every breath flowing to the spot where you're directing your
attention. Focus in your left toes for one to two minutes.
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Then move your focus to the only of your left foot and maintain it there for a
minute or two whereas continuing to concentrate to your breathing.
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Follow the identical process as you progress to your left ankle, calf, knee,
thigh, hip and so forth all around the body.
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Pay explicit attention to any areas that cause pain or are the main focus of any
medical situation (for bronchial asthma, the lungs; for diabetes, the pancreas).
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Pay explicit attention to the top: the jaw, chin, lips, tongue, roof of the
mouth, nostrils, throat, cheeks, eyelids, eyes, eyebrows, forehead, temples and
scalp.
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Lastly, give attention to the very top of your hair, the uppermost part of your
body. Then let go of the physique altogether, and in your mind, hover above your
self as your breath reaches beyond you and touches the universe.
