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Start Meditation By Scanning Body
- Begin meditation by scanning your body to release tension and inhabit your physical self fully.
- Use your breath consciously, lengthening inhales and exhales to anchor awareness in your heart and body.
Progressive Body Awareness
- Focus attention progressively from feet to thighs to inhabit each body part deeply.
- Feel the internal sensations, liveness, and space inside your legs to ground your awareness in the present body.
Expand Awareness Upwards
- Expand your awareness to pelvis, midsection, chest, and shoulders during meditation.
- Balance your attention between sensations and the space inside your body to cultivate stillness and presence.