Sit in a comfortable position.
Start in a comfortable seated or lying position. It is important that you don’t have too much tension in any area of your body.
Focus on your breath.
Focus on the sensations of your breath to help you ‘find your flashlight’ and concentrate.
Direct your attention to your toes.
Once your attention is centered on the breath, you should then direct it to your toes. Notice any sensations like temperature, tingling, or the tightness of your shoes (if you are wearing any). You may also notice that you don’t feel much at all, which is fine. The important thing is that you pay close attention to any small sensations that arise.
Move your attention upwards through your body.
Repeat the process, gradually moving your attention up through your body. Move to your feet, your lower legs, your hips, your torso and arms, and eventually, your head. Do this very slowly and take note of any sensations you feel. As you move up the body, you may notice tension around your back, neck, and shoulders, in particular. The first time you do this, it should take around three minutes. As you practice more, you can start spending more time on it. Whenever you feel your mind wandering, just bring it back to the sensations in your body.

Root your attention in your body

How to Apply This