This meditation involves systematically focusing your attention on different parts of the body from head-to-toe in a guided tour fashion, helping to deepen awareness of bodily sensations and stress. This practice cultivates the skills of engaging, sustaining, and shifting attention - these skills can help you manage stress and enhance your focus.
This meditation is a shortened version of the original Surgeon Body Scan, to allow you to integrate it more easily into your daily routine after familiarizing yourself with the basics.
This variation of the original 3-Minute Breathing Space involves choosing one of the 4 “action doors” at the end: returning to the present moment, taking a skillful action of self-care, engaging in something pleasurable, or pursuing a mastery activity. This practice can help you manage unpleasant feelings and recognize your efforts by encouraging you to take action leading to a sense of achievement or joy.