Mindfulness Challenge #4: Body Scan

Find a comfortable place to sit or lye down. Imagine a ball of light, filled with your favorite color, shining on your toes. Bring attention to your toes. What sensations do you feel? Is there any tension? Are they warm, cold, neutral? What else are you noticing?

Continue to bring awareness and imagine that light moving slowly up from your toes through each part of you body–your ankles, calves, knees, thighs, hips, all the way up to the crown of your head.

If you feel tension, stop and tighten up that part of the body for a moment, then release. What are you noticing now? Are you able to release the tension?

Ending at the crown of your head, take an inhale to the count of 4, pause for 4, and exhale.