Body Scan
Imagine a photocopier-style scanner slowly moving over you, detecting any physical sensations within the body, without analysis and without trying to change what you feel.
- With your eyes closed and starting at the top of the head, mentally scan down your body, from head to toe.
- As you scan, notice which parts feel relaxed or tense, comfortable or uncomfortable, light or heavy, and so on and so forth.
- You are simply building a picture of how the body feels right now, in the moment.
- Each scan should take about 20 seconds. Thoughts may well arise and distract you.
- If so, simply return to the area of the body where you last left off.
In making the body scan a part of your meditation, you are familiarizing yourself with bringing awareness to your thoughts and feelings.
Gratitude Meditation
This meditation is meant to be quick and used if you ever find yourself on a walk outside
1. Walk at a steady pace that is comfortable for you
2. Take a moment to take in the environment around you, focus on what you are able to see
3. Listen to the sounds (Notice if it is quiet or busy with noise)
4. Focus to the sensations you feel (Can you feel the air against your skin)
As you continue walk, continue to notice these things hopefully it will help you focus on the present and appreciate the little things around you
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