A popular mindfulness meditation you can practice

August 08, 2018

mindfulness meditation

A popular mindfulness meditation you can practice that is accessible to beginners is the body scan meditation. 

Below are the steps to practice this ancient meditation:

  • Step 1: lye on your back with palms facing up and feet falling slightly apart. This exercise can also be done sitting on a comfortable chair with feet resting on the floor.
  • Step 2: Bring awareness to the breath, noticing the rhythm, the experience of breathing in and exhaling out. 
  • Step 4: Bring attention to the body: how it feels, the texture of clothing against the skin, the contours of the surface on which the body is resting, the temperature of the body and the environment.  
  • Step 5: Bring awareness to the parts of the body that are tingling, sore, or feeling particularly heavy or light, note any areas of the body where you don’t feel any sensations at all or are hypersensitive.

A typical Body Scan runs through each part of the body, paying special attention to the way each area feels.                  

After the Body Scan is complete and you feel ready to come back to the room, slowly open your eyes and move naturally to a comfortable sitting position.

Would you like to practice a Body Scan mindfulness meditation now? Try this 30 minute guided narrative by expert and founder of Mindfulness Based Stress Reduction Jon Kabat Zinn:

 

To find out about bringing mindfulness meditation into your school or workplace, contact The Wellness Union