The body scanning meditation technique is great for beginners as it quickly re-establishes the lost link to the body.
We spend so much time locked up in our heads that we barely pay attention to our body's needs.
At least not until its too late and only after having fallen prey to a disease.
Paying close attention to the body on a regular basis allows it to express itself. This ability to express calms and relaxes the body and leads to self-healing.
The natural state of the body is that of homeostasis and it is fully capable of achieving it on its own.
All we need to do is to become friendly toward it and start looking after its needs.
One easy way of achieving this is by doing body scanning meditation. It has two slight variants, but you can do both together, if you so like.
This is how you do it:
It will be difficult, but if you persist, you will get the hang of it.
The other variant of body scanning meditation involves a sequential contraction and relaxation of specific muscle groups throughout the body.
Start at the crown of your head again and pull the skin/muscles there to the back of your head. Feel the stretch. Then relax and observe the sensations. Do the same with your forehead, cheeks, jaws and so on till you reach the toes.
Inhale, contract, exhale and relax.
Each time paying careful attention to the sensations in the body parts, prior to contraction, during contraction, during relaxation and post relaxation.
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