A 10 Minute Body Scan That You Can Practice

This guidance process to calm your brain, feel emotions in the body and bring awareness at the present moment.

We are practicing minds every time we pay attention to the physical part and know that we are doing so. Practicing mentality through this 10 -minute scan of physical scan involves focusing on different parts of the body. You will see feelings that are present in your feet or hands or feet such as tingling, hardness, temperature, or you may miss feeling. Just be aware of it.

We are practicing minds every time we pay attention to the physical part and know that we are doing so.

We usually do physical scan by lying on the floor or soft surface, but if it is not possible for you, sitting on the chair you can definitely scan the body.

10 minutes of physical scan practice

When we start this 10 -minute physical scan, we will slowly and systematically focus on different regions of the body, from the head to the top of the head, when we note a physical feeling while going along.

1. When you are lying on any level, note what feels lying there. Looking at the feelings at this moment, seeing the temperature, seeing the tips of the body and the surface, the rise and fall of the stomach. Allow the body to rest in this position and when you breathe and breathe, look at the feelings.
2. Left foot and leg: Feeling the move from your body, let’s start paying attention to the fingers of your left foot. Given the lack of emotions or feelings in breath, in the breath. And then with a breath, let the fingers go and take your attention to the left foot, including the heel that touchs the floor. Given all the feelings in this area of ​​the body, they also feel about how the feeling is lacking. Move your left foot and to the top of the ankle, looking at the thrill. Now on the left side of the body, the lower leg, the knee, the thighs and the hips are moving.
3. Right foot and leg: Awareness, now, in the fingers of the right toe, under the right foot, including the heel touching the floor. Knowing the feelings in this part of the body. Looking at the top of your right foot and ankle and scanning the region with awareness, the lack of emotions or feelings. Now go to the lower toe, knee, thighs and hips on the right side of the body.
4. Pales: Seeing awareness, lack of emotions or feelings in the pelvic region now.
5. Waist and stomach: Bringing awareness to the lower part and stomach, what is there, without decisions or diagnosis, merely considering awareness with awareness.
6. Upper waist, ribs and chest: Continue to scan the back, rib cage and chest.
7. Shoulders: Now moving the shoulder blades and shoulders, seeing what is in these areas of the body.
8. Fingers and hands: From here, to fingers and hands, left and right together. Toes, thumbs, palms, hands behind hands, tuning in the wrists, what is there, looking at the feelings in the hands and fingers.
9. Wrist and arms: Now transmit awareness from wrists, arms, elbows, upper arms and shoulders and to see what feelings are in these areas of the body. On the outside breath, let the whole arms and hands go.
10. Neck and throat: Now moving towards the neck and throat, seeing what is there or not.
11. Head: Rising towards the head and face, and jaw with awareness, and scan with chin, lips, teeth, and gums, mouth roof, tongue, back of the throat, cheeks and nose. Moving the air from the nose and out of the nose. Then, with awareness of the ears, eyes, eyelids, eyebrows, foreheads, temples and skulls, holding the entire region of the region with awareness.
12. Now, see the breath: At the present moment, breathing inside and outside the body, at any moment, awakens whatever is born and prevailed in the field of awareness. And it can include thoughts or feelings, feelings, sounds, breath, silence and silence. Stay with the way you were with the scan.
13. Consider how you can react to feelings, thoughts, memories and problems: Observe yourself without deliberately observing or pursuing them. Just practice to see and let go, see and let go. There is no agenda other than the present and waking.
14. Endliness: In a moment, you will hear the sound of the champs and take the awareness from the body to the sound. And when you follow the last sound to the end, slowly drag the fingers and move the feet and drag the way you want. Come back to the room, fully awake and completely present.

When we bring this 10 -minute physical scan practice closer, do we be peaceful and ease, our hearts start to be soft and open, we are safe and safe, and our bodies are healthy and strong. And for all those who are known and unknown, they are peaceful and easily, their hearts are soft and open, they are safe and safe and their bodies are healthy and strong. The goodness of this exercise is for the benefit of all creatures.

Introductively adapted to the text Harvard Pelgram The exercise was originally published in Mindfol.com in October 2018.