G'day,
Darren here.
In this third exercise we're going to build on what we have done over the previous two exercises.
So sitting straight back,
Eyes closed,
Head above your spine.
We're going to pay attention to the sensation of the air coming in and out of our nose while not moving a muscle.
We have a 15 minute timer set.
Do this breathing awareness exercise for about approximately five minutes.
You'll need to judge that for yourself.
After five minutes we're going to start a body scan where we pay attention to different parts of the body in order.
Start with the scalp.
Can you get a sense of your scalp and feel it?
This is feeling it and becoming aware of it simply with your attention.
Once you've got the scalp,
Your forehead,
The side of your head,
The other side of your head,
Your face,
The back of your head and neck,
Your throat,
Your shoulders,
Your upper arms,
Your forearms and hands,
Your upper back,
Mid-back,
Lower back,
Chest,
Stomach,
Abdomen,
Genitals,
Left and right buttocks,
Your thighs,
Calves,
Shins,
Ankles,
Feet and toes.
When you have gone through the scan,
Back to the top and start again.
The order is not overly important as long as you stick to an order that ensures that you get all parts of your body.
When you're paying attention to a certain part of your body in that area you're looking to just become aware that you can sense it,
That you can have a feeling of it.
Obviously because you're not moving,
You're not moving your hands to touch it,
You're becoming cognitively aware of it.
Stay at each part for as long as you need to to become aware of what's going on in that area.
Don't be surprised or upset if you cannot detect anything in any area.
That's the whole idea of this process.
If you can detect and detect easily something in an area,
Challenge yourself by making the area smaller and smaller and smaller and then breaking one area into two areas or that two areas into four and divide and dissect all the way down.
Continue down the body until you reach the toes and then go back to the top and start again.
Should you wish to challenge yourself further you can do this for longer periods.
Instead of 15 minutes maybe go for 20.
The more you do this the more concentration you will build and the less reactive you will become.
Now proceed to the Insight Timer app,
Set a 15-minute timer and enjoy this session.
Enjoy.
