Exercise 1 Body-Scan

Lay down on your back on a carpet or on a yoga mat. Just relax and follow your breath for a while. Then  try to feel the whole of your body. Do that for a while and then try to relax one part of the body after the other. You can start with the toes of the left foot. Feel the toes, are they cold or warm, can you feel when they touch each other? Then take a deep breath into the toes, feel them and leave them with your out breath.
In that way you can scan the whole of your body from part to part. Go from the toes to the head. Stay some minutes with each part. Can you feel the heart, the hands, even the brain? Make friends with your body. If thoughts come just once again concentrate on the body.
You can end the scan trying to breath with the whole of your body. The whole scan can take up to 20 minutes.

This is an exircises inspired by Jon Kabbat- Zinn. You can find his records here and there.


Try this for a week and I'm sure you will enjoy it.

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