When doing this meditation, remember that, as always, there’s no need to strive to make anything happen. Simply observe what you find and practice letting things be for a while. When something uncomfortable grabs your attention, like pain or an itch, observe it first and see if it changes. If you find you need to address it, that’s fine. Noticing that, pause and make an adjustment. In this way, the body scan provides an opportunity to practice responsiveness.
Begin by lying down or sitting in a comfortable chair. If lying down, let your arms and legs relax and fall to the sides; if seated, find a balanced and stable position.
Take a few moments to notice sensations of breathing.
Expect your mind to wander, and when it does, return your attention to your feet without judging yourself or giving yourself a hard time.
Draw your attention to your feet. Notice the pressure of your feet against the floor or bed, the temperature, comfort or discomfort, itches, or anything else. Expect your mind to wander, and when it does, return your attention to your feet without judging yourself or giving yourself a hard time. Let your attention…