Transform Your Thinking; Transform Your Life
Body scan meditation
This meditation is usually done lying down but if you find you keep falling asleep it can equally be done siting crossed legged on the floor or in a straight backed chair.
Find yourself a comfortable place, somewhere where you won’t be disturbed, lay flat on your back with a cushion under your knees, this help keep your back flat against the floor. Your head needs to be comfortable so a small pillow or folded towel will do the trick, but if you are using a yoga mat try without a pillow.
Start by taking a few long deep breaths, gradually start to feel yourself unwind and relax, slowly, starting from the very top of the head notice any sensation that may arise. it could be itching, aching, tiredness, pain or stiffness, or any number of different sensations. Just notice, don’t interfere, don’t scratch or itch or fidget, just notice and be ok with it.
Be gently to yourself, be kind, and be ok with whatever you feel. Maybe you feel no sensation at all and that’s ok to, there is no rule as to what you will feel. Just notice then slowly move down to your forehead, your eyebrows, cheek bones, ears, lips, chin, neck and shoulders, keep moving down through your body checking for sensations. You don’t have to start the way I described either, be inventive and move around your body to each new sensation that arises.
Do this for 10 or 20 minutes everyday and you will soon see a remarkable difference in your stress levels.
A Guided Body Scan Meditation
Below is a Guided Body Scan Meditation for you to enjoy. The purpose of this meditation is to cultivate awareness, relaxation, and a deep connection with the present moment. Enjoy, relax with our Body Scan Guided Meditation
Kind and Warmest Regards
Dhamma Tāpasā* (Andrew Hallas)
*Dhamma Tāpasā is a fully trained former Buddhist Monk and the spiritual name given to Andrew Hallas. The creator of the highly acclaimed “The Four Trees” a story of learning how we can all live a more fulfilled and content lifestyle. Now a Life Changing and inspirational Positive Mind Transformative Guide, Mindfulness Trainer, Published Author and the creator of The Revive & Thrive – A Positive Mind Training
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