Welcome Back
Press Play to get started on Session 2.
Helpful Hints as You Prepare for the Body Scan
Take a few minutes to settle on a place to practice.
It is best to make arrangements so that you will be warm and comfortable.
Tell whomever needs to know what you are doing so that you do not need to be interrupted by visitors or by the telephone.
If the telephone does ring and no one is there to answer it, see if it is possible to allow it to ring, knowing you can attend to the call afterwards.
Lastly, it is important that you do not have to find the practice enjoyable or relaxing. The only thing that matters is to follow the instructions as best you can.
Since automatic pilot has become a habit for most of us, it takes a certain kind of effort, or discipline to learn a different way of relating to our experience. This is where the formal practice of mindfulness comes in. As you prepare for your first formal practice, see whether you can decide in advance that you will take your time with the Body Scan and follow along as best you can, even if it feels difficult, boring, or repetitive.
The Body Scan
Read about the exercise and press Play when you’re ready.
Before You Begin
After you have found a comfortable position, press the play button and listen to the audio prompts.
It is important to remember that you do not have to find the practice enjoyable or relaxing.
This exercise will take about 30 minutes.
Audio Player
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Use Up/Down Arrow keys to increase or decrease volume.
What Did You Notice?
Because much of the work in learning how to be mindful involves paying attention, it is often helpful to become curious about the practices we do together.
- For example, how did your body feel during the Body Scan?
- This response will be reviewed and graded after submission.
- More specifically, what sensations did you notice?
- This response will be reviewed and graded after submission.
- In which ways is this way of paying attention in the Body Scan different for you?
- This response will be reviewed and graded after submission.
- In what ways do you think this practice may be relevant to reducing lingering depression and staying well over time?
- This response will be reviewed and graded after submission.