Meditation & mindfulness
A simple practice for moving attention through the body and noticing present sensations without trying to change them.
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Body scan meditation trains attention by moving awareness through different regions of the body, from the feet toward the head or in the opposite direction.
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The aim is not to force relaxation, stop every thought, or create a special feeling. Instead, notice what is actually present: warmth, coolness, pressure, tingling, tightness, ease, or even no clear sensation.
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When the mind wanders, noticing that and returning to the body is part of the practice rather than a mistake.
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Choose a supported sitting or lying position and set a timer for about ten minutes.
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Begin with a few natural breaths, then bring attention to the feet, lower legs, thighs, hips, abdomen, back, chest, hands, arms, shoulders, neck, face, and head.
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Stay with each area for a few breaths and notice sensations without needing to analyze them. If attention drifts, gently return to the last body area you remember and continue until you can sense the body as a whole.
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Sleepiness, restlessness, or a lack of obvious sensation can all occur and do not mean the practice is failing. Adjust your posture if you need more alertness, and avoid turning the scan into a test of how relaxed you can become.
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If strong pain or distress appears, open your eyes, shift attention to breathing or another neutral area, or stop. A gentle, repeatable practice is more useful than forcing yourself to finish every region.
Read the full article for common questions and how to practice with Mokugyo.