The Body Scan
When we begin MBSR with people we advise them to do a body scan every day for 6 weeks. Usually of 45mins of longer. This body scan is 20 mins long. It's my first posting and I'm experiencing some technical difficulties.
The idea of this meditation is to practice getting out of our heads and into our bodies. Our heads are strong and this does take practice...time.
Take what time you have.
It's not a bad Idea to just keeep a journal or notebook...simply noting any physical sensations or experiences you notice during the scan.
This idea I have, to just bring my mindfulness practices out for anybody and everybody would not have happened without a desire to help.
We all have pain and suffering in our lives we cannot control what happens to us but we can control how we react.
As John Kabat Zin Says " We can't control the waves but we can learn to surf"
So I'm riding creative ways and noticing everytime.... "not good enough"...... comes up
It comes up a lot....
Each and every time I try not to get lost in the stories of past accomplishments or future expectations and bring the attention to the breath.
Each time I notice I say " hello thought...goodbye thought"
Sometimes if it starts to ruminate I place a hand on my heart and say "enough" " I am enough"....." I am enough"