Day 2: full body scan meditation guide

14 day mindfulness challenge

Instructions for a mindfulness meditation full body scan:

• Find a quiet and comfortable place where you can sit or lie down comfortably.
• Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth. Allow your body to relax with each exhale.
• Bring your attention to your breath, noticing the sensation of the air moving in and out of your body. Allow your breath to flow naturally without forcing it.
• Begin to scan your body from your feet to your head, bringing your attention to each part of your body one at a time. Notice any sensations, tension, or discomfort that you may be feeling in each area.
• If you notice any tension or discomfort, simply observe it without judgment or trying to change it. Imagine breathing into that area of your body, and on each exhale, release the tension or discomfort.
• Continue scanning your body, moving up from your feet to your legs, hips, abdomen, chest, arms, hands, neck, and head. Take your time, allowing yourself to fully experience each part of your body.
• If your mind wanders during the practice, simply notice that it has wandered and gently bring your attention back to your body.
• When you’ve scanned your entire body, take a few deep breaths and notice how you feel. Take a moment to appreciate the sensations of relaxation and peace that may have arisen.
• When you’re ready, slowly open your eyes and return to your day.

Remember, the purpose of this practice is to cultivate awareness of your body and mind in the present moment. With regular practice, you may find that you become more attuned to your body’s sensations and more able to relax and let go of tension.

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