Whole Body Meditation

Once the attention begins to stabilize, you can bring attention to other sensations in the body. At first, it is helpful to use the breath as the anchor and to return there whenever you notice you have started thinking. Once you have reconnected with the breath, you can then expand the awareness again to include other sensations, until you are witnessing all of the sensations that arise in the body - breathing, sitting, seeing, hearing. And if the mind is very busy, just the breath.