Practice: Full body scan.



Have you ever been sucked into a train of thought, or maybe a stream of content on your phone, such that when you lift up your head (or snap out of it) you almost "come back to reality".


You see again, you hear again, you feel reconnected.


So often we can get caught up in our mind that we forget that we're a physical body; and this is why my preferred form of meditation is a full body scan.


Specifically because it draws your attention to and connects you with your body.


Here's how you do it:


Find a comfortable position - I personally sit cross legged in my bed with my back against the wall and a pillow behind my lower back, or in a chair sat comfortably.


Sit tall - as if there's a piece of string attached to the top of your head and someone is lightly pulling on it - and take 5 deep breaths, counting on both the in and out breath to 10 (in 1, out 2, in 3...).


Close your eyes.


Now one body part at a time, bring your full attention to it; how it feels, how the weight is distributed, maybe even twitch parts of the body part... just connect with it.


Head, neck, shoulders, arms, hands, back, chest, abs/gut, glutes/hips, quads, calves, feet.


You can connect with each as long as you see fit to make the practice a sustainable time period for you.


15 minutes is the sweet spot for me.


Optional: At the end, open your eyes and test yourself to see how long you can not think for. Something I find particularly useful here is focusing intensely on your senses. Look deeply into the room around you, out the window, what can you hear, etc.


Let me know how you get on!




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