You will notice sensations that are present in your feet or hands or legs such as tingling, tightness, temperature, or you might notice a lack of sensation; simply be aware of it.
We’re practicing mindfulness each time that we bring attention to a body part and are aware that we are doing so.
We typically do the body scan by lying down on the floor or a soft surface, but if that’s not possible for you, you can certainly do the body scan while sitting in a chair.
A 10-Minute Body Scan Practice
As we begin this 10-minute body scan, we’ll be slowly and systematically moving attention through the various regions of the body, from the feet to the top of the head, noting any physical sensations as we go along.
As you are lying on whatever surface you’re on, notice what it feels like to be lying there. Left foot and leg: Feeling the air move in and out of your body, let’s begin by bringing attention to the toes of your left foot. Move on to the top of your left foot and ankle, noticing sensation. Pelvis: Bringing awareness now to the pelvic region, noticing sensations present or lack of sensation. This practice was originally published on Mindful.org in October 2018.
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Science The Science and Practice of Staying Present Through Difficult Times Research suggests that when we turn towards pain and discomfort, we can experience less of it. Plus, Ed Halliwell offers a guided meditation for being mindful when things get tough.
