How to Practice Body Mindfulness Meditation

Select a quiet, comfortable place to meditate. Choose an appropriate time when you feel able to meditate, free from distractions. Select a posture comfortable for you––for this meditation, all postures are suitable. (The How to do mindful meditation page describes the four main postures in a little more detail to help you choose one that is practical for you.) Ensure your head and torso are positioned to allow for ease of breathing and awareness. Having a stiff posture will cause discomfort and a too-soft posture will encourage sleepiness. Relax any tension. Spend a few moments developing awareness of what you are doing, such as sitting, breathing and relaxing. Spending a few minutes this way allows the mind to build more focus and awareness as it examines the body for tension. Allowing the body to relax also lets your mind become calm and quietened. Mentally divide the body into its component parts. Start generally with arms, legs, torso and head. As you mentally note the location of each component, start to divide it up further to become more aware of smaller details. For example, the arm may become shoulder, upper arm, elbow, lower arm, wrist, palm, fingers, etc.

Belinda