A note from Sean
There are hundreds of ways to do a body scan. The principle is to move gentle awareness through the body without judging the body or what you find. Judgments may arise. We soften them and come back to the sensation. The order doesn’t matter.
Try this today. Once today, sit or lie down for two minutes. Take one full breath. Then pass your attention slowly from head to feet, asking the worksheet’s questions: Is my jaw clenched? Are my shoulders tight? Am I holding my breath? Don’t fix anything. Just notice. Finish with five slow breaths, and get up slowly, as the worksheet says.
Keep going: Body Scan Meditation: A Complete Guide and Six Ways to Deepen Awareness with Mindfulness Body Scans.
This suits anyone who carries stress in the body. As the worksheet cautions, skip this one if tuning into your body feels uncomfortable or alarming. If you live with pain or a history of trauma, go gently. Stop when you need to.
