In a moment we're going to learn our first formal mindfulness meditation, the Body Scan, but first watch the video below that lays out five simple steps that we'll use every time we meditate, regardless of the type of meditation we're doing.
Free Clip Art by Vectortoons CC BY-SA 4.0
Mind Image adapted from Praveen Kumar CC BY-SA 2.0
Step 1: Pay Attention
Step 2: Notice When Your Mind Has Wandered
Step 3: Acknowledge Where Your Mind Is
Step 4: Let Go Of The Distraction
Step 5: Redirect Your Attention Back To Where You Want It
Step 1: Pay Attention
Step 2: Notice Your Mind Has Wandered
Step 3: Acknowledge Where Your Mind Is
Step 4: Let Go Of The Distraction
Step 5: Redirect Your Attention
As we progress through this program, we'll expand and build upon these steps, and we'll learn various strategies and techniques to help manage each of them, as they are obviously a lot easier said than done. But these five steps provide a framework for mindfulness that we'll be using throughout this program, both in our meditations, and in learning how to be mindful in everyday life.
On the next page, we're going to learn and practice the Body Scan, a mindfulness meditation in which you primarily pay attention to the sensations in your body, as well as to your breath. Please don't be hard on yourself if you find it difficult to pay attention and notice your mind wandering the majority of the time. That's the most common experience people have when they first meditate, so it's absolutely nothing to be concerned about.