WEEK 4 OF THE 40-DAY MINDFULNESS CHALLENGE
“[P]racticing the body scan is tantamount
to cultivating moment-to-moment non-judgmental awareness.
If we are practicing without external guidance,
each time the mind wanders
and we notice it, we simply bring it back to the part of the body
that we were working with when our attention drifted off,
just as we bring the mind back to the breath
when it wanders in the sitting meditation . . . .
When you practice the body scan regularly for a while,
you come to notice that your body
isn’t quite the same every time you do it.
You become aware that your body is changing constantly . . . . .
each time you practice, or even from one moment to the next. . . .
Each time you scan your body,
you are letting what will flow out flow out. . . .
Letting go is really an act of acceptance of your situation.
It is not a surrender to your fears about it.
It is a seeing of yourself as larger than your problems and your pain . . . .
The experience of wholeness transcending your problems
comes naturally out of regular practice of the body scan.
It is nurtured every time you breathe out
from a particular region and let it go.”
Jon Kabat-Zinn, Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness
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