Sean Fargo leads the Integrated Body Scan, a guided meditation that moves attention through the whole body from the bottom upward. It may support a sense of calm.
A note from Sean
A body scan has hundreds of forms and one principle. We move awareness through the body without judging what we find as good or bad, so the order matters far less than people think. For a long time I dreaded body scans because they felt formulaic. Then I started playing with them, and now they are a favorite.
Try this today. While you wait for a kettle or a meeting to start, move your attention from your feet up to your head, about one breath per area. Feel pressure, warmth, tingling, or nothing at all. If a judgment shows up, soften it and come back to the sensation.
Keep going: Short Body Scan Meditation Script and Body Scan Meditation: A Complete Guide.
This suits beginners and long-time practitioners alike. If you live with pain, or feeling your body is hard right now, go gently: stay with the places that feel neutral or comfortable. Stop when you need to.
