This technique can be practised seated or lying down. It is a good night time technique to calm body and mind before sleep. Whether seated or lying make sure you are comfortable and your back is well supported without pressure on the lower back. Allow hands to be open and relaxed.
Instructions
- Close your eyes.
- Take three deep breaths in through the nose, out through the mouth.
- Allow your breathing to return to its regular rhythm.
- Bring your full attention to your feet. Now imagine a circular beam of awareness at the tips of your toes – like a scanning machine.
- Slowly move this circular beam of awareness over your toes. How are they?
- Continue to slowly move the beam of awareness upwards, over your feet, then ankles, lower calves, and so on.
- Scan your body slowly, paying gentle, caring attention to all aspects – skin, skeleton, joints, muscles, nerves, tendons, organs, tissue. How are they?
- You do not need to know the exact structure or function of your anatomy. The focus is to pay steady, care-filled attention to your body and how it is in the moment.
- Notice any particular sensations. Where you meet discomfort direct your next in-breath to that area. Picture the breath softening and easing the discomfort.
- Where you meet tension, encourage your body to relax.
- When you have scanned every aspect of your body from tips of your toes to the crown of your head, picture in your mind’s eye the circular beam expanding to encompass the whole body at once.
- Silently to yourself, express gratitude for this miraculous thing we know as the human body.
Duration
- Aim for 10-15 mins
- Like any other skill, mindfulness is developed through regular and sustained practice.
THE COMPLETE SERIES OF MEDITATION EXERCISES
- Synchronise Mind and Body Assists mind and body to be alert and aware and fully present in the moment—enabling us to make thoughtful choices, in real-time, about how we respond, what we say and how we act.
- Body Scan (Exercise above) Technique useful in calming body and mind, especially before sleep.
- Spacious Mind Assists the mind to adopt an open, accepting, accommodating attitude—particularly helpful preparation for fraught conversations or situations.
- Circular Breathing Practice shown to improve cognitive clarity, and ease feeling emotionally stuck.
- Notice and Name Observing sensations in the body, emotions and thoughts with friendly curiosity, naming them, letting them go.
- Equanimity Technique enabling you to handle uncomfortable feelings and maintain mindful presence.
MORE ABOUT MINDFULNESS
Read a description of mindfulness and its benefits in the introduction to the series here
