Simple meditation for beginners

The body scan technique can be a great introduction for people who are learning how to meditate.

It’s designed to sync the body and mind by performing mental scans, from the top of your head to the end of your toes.

• With your eyes closed, start at the top of the head and mentally scan all the way down your body.

• As you scan, notice which parts feel relaxed or tense, comfortable or uncomfortable, light or heavy.

• Perform the scan again and again (each scan should take ~20 seconds) and use these observations to build a mental picture of how your body feels right now, in the present moment.

• When thoughts arise, simply return to the area of the body where you last left off.

• Once you’ve practiced this technique and start feeling comfortable with it, try this more in-depth body scan meditation.