Practising the body scan

Body scan. Thailand

“We can surrender completely to the embrace of gravity, and let go into the floor or mat or bed and let it do the work. Sometimes it can feel like you are floating, and that can be very pleasant and increase your motivation for taking up residence in your body and in the present moment.”

Jon Kabat-Zinn
Coming to Our Senses. Healing Ourselves and the World through Mindfulness. New York: Hyperion, 2005.

“All you need to do is lie here and feel different regions of your body and then let go of them. The body scan is systematic in the sense that we move through the various regions of the body in a particular order. But there is no one way to do it. It could be done scanning from head to feet or from feet to head or from side to side for that matter.”

Jon Kabat-Zinn
Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. New York: Hyperion, 1994.