Like all forms of meditation, body scans are intended to be simple. Below are some steps to get you to begin.
Lying is especially suitable for body scan meditation before bedtime. If that is not possible or convenient, you can also sit comfortably.
Slows breathing, starts breathing from the abdomen instead of the chest and inflates and contracts the abdomen with each breath. If you notice that your shoulders move up and down with each breath, focus on your abdominal breathing so that the abdominal balloon inflates and contracts with each breath. Try these breathing techniques for further practice.
Now slowly turn your attention to your feet. Start by observing the sensation of your feet. When you notice pain, recognize it and the thoughts and feelings that accompany it, and breathe gently through it.
If you notice any unpleasant sensations, pay attention to them. Take a breath and see what happens. Visualize the tension that evaporates into the air, leaving the body through breathing. Continue when you are ready.
Continue this exercise in each area of the body, gradually moving your legs up until you reach the top of your head. Pay attention to how you feel and where you hold your stress. If you have tension, pain, or pressure, continue to breathe into the tension, pain, or pressure you are feeling. This can help you release the tension in your body now, and help you become more aware of it in the future so that you can release it.
Also Read: How Can Multi-Tasking Affect Your Mental Health: Know Here
Here are a few exercises you should practice to sharpen your memory
Certainly! Happiness is the key to a healthy life, so one must try to keep…
Here are the benefits of consuming chia seeds soaked in water. Check out below
Here are foods you can include in your daily diet to form six-pack abs
Here are a few major tips for the students of Journalism
Here, check out the common mistakes couples make in a relationship.