Spotlight of Attention
In this day eight meditation of the ten day series, William guides us through a body scan. Even though there is no right or wrong way, many practitioners of meditation have different ways of how they perform body scans. The key to any body scan is that we mustn’t create sensations if there isn’t any present. Instead, if sensations are present, we are to notice that sensations arise, stay awhile and fade away. After all, mindfulness is becoming aware of ‘What Is’ in the present moment.
With a spotlight of attention from my conscious mind, I became aware of my toes, all the way up to my head and then my breathing body as a whole. Throughout this process, I noticed sensations in various parts of my body. In places where tension is usually held, such as the shoulders, I imagined breathing into the muscles on my in breath and letting anything go, that was ready to go, on my out breath. The key is to not force anything to go if it isn’t ready to go.
It is important to periodically bring our spotlight of attention to our body as we go through our day. It is not only important to practice our awareness, thus expand our mindfulness in the present moment, but also to allow our mind to get out of our head from time to time to experience and explore the mind-body connection.