A Body Scan Meditation to Bring Your Attention Inward

By | ASHANTI BRANCH | www.mindful.org

Life sometimes gets busy and it can be difficult to find the time to check in with ourselves. Other times, we simply forget. In this video, Ashanti Branch, the founder and executive director of the Ever Forward Club, explores the importance of carving out moments to turn our attention inward. When we give ourselves some love, he says, it becomes easier to give love and energy to others. He leads us in a full-body scan meditation to cultivate awareness, calm, and connection.

A 12-Minute Guided Body Scan

1. Begin with the breath. Wherever you are, take a breath through your nose. If you can, close your eyes.
2. Wherever your feet are, notice your feet. Try to ignore sounds around you for a few minutes and give your body some attention. How do your feet feel connected to the earth? How are they being carried?
3. Take another breath and begin to scan up your shins. When you get to your knees, whether you’re sitting and they’re bent, or you’re lying down and they’re straight, notice your knees. 
4. Take a breath. Depending on your ability, notice the way your legs move and get you around. If you’re not able to use them, just notice them. Maybe move to your thighs and where you’re sitting on the seat. Just notice the connection. Are you in a comfortable place or are you uncomfortable? Take a breath and notice that what is holding you is holding you fully. 

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