Body Scan Meditation 

The body scan meditation, or body awareness, is an exercise that allows you to tune out distractions while focusing on various areas of the body and helps you to sleep properly while staying aware of your own self. 

Body Scanning is a great technique that helps you become more aware of how you are feeling at any given moment. 

Excess muscle tension exacerbates muscle pain, headaches, and fatigue, and scanning the body can help you prevent the build-up of pressure. A quick scan can help you immediately release tension, and it only takes a few seconds. 

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Steps:

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1. Get into a comfortable position. You can sit or lie down.

2. Close your eyes for a deeper practice.

3. Starting with your feet and toes, tune into and pay attention to any sensations you feel, like pain or discomfort.

4. You may also notice sensations like tingling, stinging, aching or throbbing.

5. Take a nice deep breath in through your nose, exhaling through the mouth, releasing the uncomfortable sensation.

6. Allow that area of your body to release, loosen up, and soften.

7. Work your way up the body, paying attention to how you feel as you focus on the legs, the hips, the back, the stomach, the chest, the neck and shoulders, the arms and hands, and finally the face.

8. Move progressively up your body, focusing on each muscle group one at a time.

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Source: Positivepsychology.com