Body Scanning
Body scanning is a fairly simple but powerful way to bring your awareness into the body. It's typically done laying down, but can also be done seated as a more formal meditation practice.
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You start by bringing your attention to a specific part of your body like your feet or hands, and then systematically move through the entire body, pausing in each area to observe. You’re not trying to do anything, or change anything, just notice any sensations like heat, tingling, tension, or even emotions. As you move through the practice, your awareness gradually moves out of your head and into the body, leaving you feeling more grounded and less caught up in mental chatter.
This practice can help you reconnect with your body, develop more internal awareness, release tension, and ground you throughout the day. It’s a great practice to do before your regular seated meditation or whenever you’re feeling ungrounded. You’ll find a couple of videos below, but there are tons of options on YouTube in various lengths.