Here are the steps to do a body scan meditation:
1. Find a comfortable and quiet place where you can sit or lie down without any distractions.
2. Close your eyes and take a few deep breaths to relax your body and mind.
3. Begin to focus your attention on your breath, noticing the sensation of air moving in and out of your nostrils or the rise and fall of your chest.
4. Start to scan your body from head to toe, noticing any areas of tension, discomfort, or pain.
5. As you scan each part of your body, bring your attention to that area and observe any sensations you feel without judgment.
6. If you notice any tension or discomfort, try to release it by taking a few deep breaths and relaxing that area of your body.
7. Continue scanning your body from head to toe, noticing any sensations you feel and letting them pass without judgment.
8. After you have scanned your entire body, take a few deep breaths and slowly open your eyes.
9. Take a moment to notice how you feel and reflect on any sensations or emotions that came up during the meditation.
Remember, the key to body scan meditation is to maintain a relaxed and non-judgmental awareness of your body and its sensations. With practice, you can develop greater self-awareness and improve your ability to manage stress and regulate your emotions.
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