We can take a simple step toward better physical and mental health if we are mindful of the effects that our daily living is having on our bodies and minds.
Consider spending a few non-judgmental every day not to worry about your body, or push it harder at the gym, but simply to be in it.
Find a comfortable position, so you feel supported and relaxed.
Close your eyes, or if open, attain a soft, unfocused gaze.
Rest for some moments, becoming mindful of the natural rhythm of your breathing.
When body and mind settle, become aware of the entire body. Be aware of your body resting, being supported by the chair, mat, or the floor.
Now, begin to focus attention on a particular area of the body, or proceed in sequence: toes, feet, calves and thighs- pelvis, abdomen- lower back, upper back- chest, shoulders- arms and hands- neck, face, and scalp.
Spend several minutes focussed on each body section, as you notice the various sensations the body transmits.
The moment you notice your mind has wandered, return your attention to the last part of the body you remember.
The body scan practice helps you to anchor where you are in the here and now.
It can also help you become more attentive to bodily signals from stress, fear and anxiety. Noticing this, you can take steps to relieve the tension before it presents as a mental or physical problem.