What Is Mindfulness Meditation?

Practicing mindfulness is easier said than done. On the surface, the concept is relatively simple: to bring awareness to the present moment. More specifically, the aim of mindfulness is to focus our attention on our thoughts, feelings, and sensations and observe them without judgment. After all, the first pillar of mindfulness is non-judging. (The other six pillars or attitudes of mindfulness are patience, beginner’s mind, trust, non-striving, acceptance, and letting go.) 

According to Jon Kabat-Zinn, the father of mindfulness and the founder of the world-renowned, eight-week Mindfulness-Based Stress Reduction (MBSR) program, mindfulness is a basic human ability. We all have what it takes to be mindful, we just have to be willing to devote the time to it. 

Therefore, anyone can practice mindfulness and it’s free to do so. In fact, you can practice mindfulness anywhere, anytime. All you have to do is bring awareness to your present state of mind, your surroundings, and what you’re experiencing. Through your practice, try to let go of judgment and negative thoughts. Instead, focus on the present, nothing more and nothing less. Below, we break down the basics of any mindfulness practice. Keep in mind that mindfulness can be practiced using a variety of techniques or exercises, suitable for people of all ages and mobility levels (which we discuss later on in this article). However, the following example gives those new to the practice an idea of what the overall objective of mindfulness is. 

1. Commit to your practice. There is no mandatory time requirement or special equipment needed for practicing mindfulness, but you do need to devote some time. Beginners might find it helpful to practice at the same time each day for a set amount of time, though it’s entirely up to you. You can choose to practice for two minutes, ten minutes, or an hour. Mindfulness can be practiced sitting in your favourite chair, standing at the bus stop, or walking your dog. Since it’s so versatile, mindfulness can be added to almost any routine, no matter how hectic.  

2. Observe the present moment. Once you’ve made the decision to start your practice, begin by observing the present moment. Specifically, take stock of any thoughts, feelings, or sensations that enter your mind. Remember that the goal of mindfulness is not to clear your mind. Rather, it’s to connect with yourself by observing and acknowledging your thoughts and sensations.  

3. Leave judgment at the door. Non-judging is the first of the seven pillars of mindfulness. Judgment is instinctual in humans, so this can be difficult. But every time you practice, aim to leave your judgment at the door. As various thoughts or emotions enter your mind, recognize them, and simply let them float away. Try not to judge yourself for the emotions or thoughts you’re having, even the negative ones. 

4. Refocus your mind on the present. Your mind will inevitably wander away from the present during your practice. Whether you start to think about the long list of chores you have to do when you get home or worry about an upcoming job interview, it’s normal for your thoughts to get away from you. The key to any mindfulness practice is training your mind to recognize when it’s wandered so you can gently guide it back to the present.  

5. Kindness is king. Kindness and mindfulness go hand-in-hand. Strive to be kind to yourself throughout your practice. If your attention has turned towards something else or you have a judgmental thought, don’t beat yourself up over it. Instead, practice kindness and compassion and refocus your mind on the present.

People who practice mindfulness meditation know first-hand the benefits it offers. An abundance of scientific research, much of which Jon Kabat-Zinn is responsible for, has been conducted on the physical and mental health benefits of practicing mindfulness meditation. While more studies are still being done on the subject, the evidence clearly supports the fact that mindfulness meditation offers a wide range of benefits. We delve into some of these benefits below. 

Mindfulness meditation lowers your heart rate

Heart disease is one of the leading causes of death in North America. Luckily, mindfulness meditation might be able to reduce your risk of heart disease. Studies have shown that mindfulness is beneficial for your heart by lowering your heart rate and improving your cardiovascular capacity. 

Mindfulness meditation reduces stress

Many people view mindfulness meditation as a form of stress management. It’s this desire to relieve stress that prompts them to try mindful meditation in the first place. There is much research to support the fact that mindfulness meditation is a powerful stress reliever. When we are stressed, the level of cortisol (the stress hormone) in our bodies increases. The increased presence of this hormone can have a wide range of negative impacts, from raising blood pressure to increasing symptoms of anxiety and depression and even affecting sleep. But studies have shown that meditating regularly can reduce the body’s natural inflammatory response caused by stress. Consequently, this can help people cope with everyday stress or even avoid stress-related medical conditions altogether. Such conditions may include irritable bowel syndrome, fibromyalgia, or post-traumatic stress disorder (PTSD). 

Mindfulness meditation boosts immunity

Research supports the fact that mindfulness can improve your body’s resistance to various illnesses. Studies have compared the impact of mindfulness and exercise on immune function, and the immunity function of those who completed the mindfulness program improved more than those who completed the exercise program. 

Mindfulness meditation enhances self-awareness

Mindfulness meditation can help people develop a better understanding of themselves. It can also foster stronger self-inquiry skills and promote connections within oneself. By practicing mindfulness, we become more aware of our own thought patterns and emotions. Not only that, but we learn to recognize these patterns and observe them without judgment. Doing so regularly can help cultivate healthier, more positive patterns of thought that can lead to an increased sense of empathy and compassion. Studies have shown that different mindfulness techniques can improve a person’s belief in their own ability to overcome challenges and solve problems.

Mindfulness meditation helps manage pain

Controlling or managing pain is another benefit people may derive from practicing mindful meditation. Studies have shown that mindfulness meditation can reduce physical pain, improve overall quality of life, and decrease symptoms of depression in people with chronic pain. In part, since pain perception is in the mind, mindfulness can teach people to better cope with pain, which may reduce the sensation of it. For this reason, mindfulness meditation may be well-suited for people who suffer from chronic pain, especially if used in combination with traditional medical care or physical therapy.

Mindfulness meditation reduces blood pressure

Mindfulness meditation can reduce strain on the heart and consequently lower your blood pressure. How? Studies have shown that mindfulness meditation relaxes the nerve signals that relate to heart function, blood vessel tension, and the body’s “fight or flight” response. When these nerve signals are relaxed, it can have incredible impacts on the body, such as reducing your blood pressure or lowering your heart rate. Therefore, if you have high blood pressure or are at a greater risk of heart disease, mindfulness meditation may be especially beneficial to you. 

Mindfulness meditation increases attention span

Focusing your mind is an integral part of mindfulness. Therefore, it’s unsurprising that one of the main benefits of mindfulness is that it can increase our attention spans. Those who practice mindfulness may benefit from better concentration, attention, and accuracy while doing a task.  Research even suggests that mindfulness can redirect unhealthy or negative patterns in the brain that lead to over-worrying, mind wandering, and poor concentration. Plus, to reap the benefit of an increased attention span, you may not even have to meditate for that long. One study found that meditation for less than 15 minutes each day could improve attention and memory after as little as eight weeks. 

Mindfulness meditation improves memory

Mindfulness meditation, among other forms of meditation, is proven to increase attention, memory, and mental quickness, especially among older people. Studies on age-related memory loss are especially promising, revealing that mindfulness meditation can improve memory in patients suffering from dementia. (It also has the added benefit of helping family members of people with dementia better cope with the stress of the situation.) 

Mindfulness meditation improves sleep

Insomnia is a common condition. People who have trouble sleeping have likely tried a wide range of remedies, from warm baths and lavender essential oils to melatonin and other sleep aids. We’re here to inform you that mindfulness meditation may be the solution to your negative sleep patterns. Research suggests that mindfulness meditation can not only help you stay asleep longer but also lessen the severity of insomnia. Meditation helps put your body and mind in a relaxed state. Through mindfulness meditation, you are forced to redirect your thoughts away from the worries or concerns that keep you up at night to the present moment. In turn, this can make it easier for your body to enter a restful state, allowing you to fall asleep quicker. 

Mindfulness meditation relieves anxiety

One final benefit of mindfulness meditation is that it can relieve anxiety. Studies have shown that practicing mindfulness regularly can lessen the severity of anxiety in people with generalized anxiety disorder and social anxiety. Since anxiety often involves worrying and ruminating on those worries, mindfulness meditation can help stop these anxious thoughts in their tracks. By practicing mindfulness, people with anxiety can learn to focus on the present and see life as it is, rather than focusing on negative thoughts or fears about the past or future. More specifically, mindfulness meditation has been proven to alleviate certain symptoms of anxiety. These symptoms include the physical (headaches, migraines, or tension in the body caused by anxiety), the cognitive (difficult breathing, racing thoughts, rumination), the emotional (fear, irritability, and hypersensitivity), and the behavioural (overworking, avoidance, talking too much).

More evidence that mindfulness meditation can help alleviate anxiety stems from the fact that meditating regularly has been proven to alter the structure of the brain. When we meditate mindfully, a type of brain activity known as gamma wave activity increases. Gamma wave activity occurs in areas of the brain responsible for learning and positive emotions. When these areas are stimulated through meditation (and it has been proven that this portion of the brain is stimulated more in people who meditate), you can benefit from a whole host of benefits, including feeling positive emotions like joy, serenity, gratitude, and love, which may help relieve symptoms of anxiety.

Practicing mindfulness has many proven benefits. If you’re ready to add mindfulness to your daily routine, then rest assured that there are many ways to do it. No matter your age, occupation, or living situation, we guarantee you’ll find a mindfulness exercise that works for you. The everyday mindfulness activities below provide an opportunity to slow down, be present, and increase our awareness of ourselves and our surroundings. 

Mindful driving

Most of us with cars drive on a regular basis. But did you know you can practice mindfulness while driving? That’s right. When driving your car, practice being mindful by focusing your attention inward, such as on the weight of the vehicle beneath you, the sound of the tires as they hit the road, the sound of the brakes as you come to a stop, the texture of the road you’re driving on, the way the seat contours to your body, or even the feel of the air conditioner or heater blasting air onto you. From there, redirect your focus outwards. Scan your environment and become aware not only of vehicles, lights, pedestrians, and traffic signs but also of the trees, flowers, and buildings around you. As you practice being mindful while driving, you may find your driving skills improve with this renewed focus and concentration. Mindful driving is best practiced without distractions. Turn the radio off, put your phone in the backseat, and set the travel mug of coffee down.

Walking meditation

Walking meditation is another mindfulness exercise you can easily work into your routine. As the name suggests, walking meditation is the act of meditating while walking. You can walk in a straight line, in a circle, or in whatever way you like. To start, we recommend finding a quiet place that is a minimum of 10 to 20 feet in length. Walk slowly and focus on the experience of walking. What we mean by this is to tune into the sensations of walking – how your body feels as you take each step, the sound of your feet as they land on the ground, etc. When you reach the end of your path, turn around and walk back the way you came, keeping your attention on the sensations of walking. The great thing about walking meditation is that it can be practiced anytime anywhere. Whether you’re walking to work, spending time with your kids in the park, walking your dog, or going for a relaxing evening stroll, you can practice walking meditation. 

Mindful gardening

Gardening has proven mental health benefits on its own, which makes it a wonderful mindfulness exercise. Connect with nature while practicing mindfulness through a mindful gardening exercise. Start by bringing awareness to the task at hand, whether it’s pruning your rose bush, watering the flowers, or planting tulip bulbs. For example, if you’re planting seeds or bulbs, place your hands in the soil and feel its texture. Is it dry or damp, warm or cold, rough or soft? Next, consider the environment around you through your senses. Can you feel the warmth of the sun on your skin? Is the wind causing your hair to fly out of place? Do you notice goosebumps on your forearm from the cold? Finally, take note of any other life around you. Do you hear a bird singing, a squirrel scurrying up a tree, or an insect flying near your flowers? The objective of mindful gardening is to be in the present moment, exploring the sensations around you.

Single-tasking

Another mindfulness exercise to try is single-tasking. The opposite of multi-tasking, single-tasking requires you to concentrate wholly on one task. This can take practice but the more you do it, the easier it will become. For example, if you’re washing the dishes at the kitchen sink, focus your attention on that and try to ignore any other thoughts that pop into your head, like the fact that you need to vacuum the house later or pack up the leftover food and put it in the fridge. Similarly, if you’re working on your computer, focus on the specific task you’re working on by closing all other tabs and applications. Single-tasking can be practiced no matter what task you’re working on, from doing laundry to cooking dinner to exercising. To deepen the exercise, bring your attention to your breath, the sensations in your body, the posture of your body, and the feeling of the air or clothes against your skin. 

Mindful eating

Turn something you do every day multiple times a day into a mindfulness exercise by practicing mindful eating. Mindfulness eating techniques are rooted in focusing on the present and its sensations, such as chewing slowly and savouring every bite or listening to the sound of the water boiling in the pot or the food sizzling in the pan as it cooks. Tips for mindful eating include putting away all distractions while eating (this means leaving your phone on the counter and turning off the television during dinner), eating with your non-dominant hand (the extra effort will demand more attention), and eating part or all of your meal in complete silence (giving you the opportunity to focus on the scent, flavours, and textures of your food). 

Mindful movement

Movement is another way for people to gain greater awareness of their bodies while reducing stress. Mindful movement is about moving your body along to the music without thinking about what you’re doing. The purpose of mindful movement is not to execute a particular dance move or routine. Rather, it’s to feel the music in your body and move in whatever way feels natural. It’s impossible to practice mindful movement incorrectly. To begin, put on some music, clear some space, and move your body in a way that feels right. 

Sitting meditation

Sitting meditation is another mindfulness exercise that can be practiced anytime, anywhere. To begin a sitting meditation, find a comfortable seat. This may be on the ground or a chair. If you’re on the ground, cross your legs in a comfortable position and perhaps put a pillow beneath you. If you’re in a chair, sit upright with your feet flat on the floor and your hands resting in your lap. Begin by breathing through your nose, focusing on the sensations this brings. Do you notice the rise and fall of your chest and belly? Can you feel the air moving in and out of your nostrils? When your mind inevitably wanders away from the breath, perhaps a certain thought or emotion pops up, recognize these thoughts and then gently guide your focus back to the breath and its accompanying sensations. 

Body scan meditation 

Body scan meditation is another example of a mindfulness exercise suitable for people of all ages. It is one of many techniques used in Jon Kabat Zinn’s Mindfulness-Based Stress Reduction program. The purpose of body scan meditation is to observe the physical sensations in the body and become aware of the causes of these sensations. To practice body scanning, start by lying on your back in a comfortable position. Rest your arms by your side with your palms facing up. Choose a body part to begin with and focus your attention on that body part. Consider any physical sensations present in that body part, like pain, discomfort, or tension. Observe the sensations and breathe through them. Move on to the next body part until you’ve scanned your entire body. We recommend starting with your head and working your way down to your toes or vice versa. If at any time you notice your attention starting to wander away from the body, gently guide it back. 

Five senses exercise

The five senses exercise is a way of practicing mindfulness in almost any situation. To participate in this exercise, you simply have to notice what you are experiencing according to your five senses. Begin by noticing five things that you can see. Bring your attention to your surroundings and observe five things in your sightline. Try to be specific and choose something you may not have noticed before, like moss on a tree or a crack in the concrete. Once you’ve identified five things and named them (either aloud or in your head), move on to four things you can feel. This could be anything from the warmth of the sun on your skin to the wind in your hair to the texture of your sweater against your neck. The next step is to observe three things you can hear. Take a moment – you may even wish to close your eyes – and notice three things you hear. They could be close to you, like your breath, or farther away, like the sound of a car honking or a bird chirping. The next step is noticing two things you can smell, whether pleasant or unpleasant. This could be the smell of your dog in the house, the pizza restaurant across the street, exhaust from a car, or the flowers in your garden. Last but not least, take note of one thing you can taste. If you don’t notice any particular taste, help yourself by taking a sip of a drink, chewing a piece of gum, or eating a small snack. 

Tracking

Another way to practice mindfulness is by engaging in a tracking exercise. This is a somatic experiencing technique that calms nerves and anxiety by helping people feel more present. Start by finding a comfortable seated position and taking a few deep breaths to relax. Next, slowly scan the room you’re in, allowing your gaze to settle on various objects. As your gaze lands on different objects in the room, name them (either aloud or in your head). If you find an object that catches your interest, don’t be afraid to linger on it. Spend as much time as you want gazing at each object. Repeat until you start to feel calm. Observing various objects around you forces you to focus on the present moment. 

Box breathing

Box breathing, sometimes referred to as square breathing, is a mindfulness exercise that involves long, deep breaths and focusing on these breaths. It is both a powerful stress reliever and mindfulness practice. It can even improve concentration. To practice box breathing, find a comfortable seated position, sit up straight, and rest your hands in your lap with your palms facing up. Start by exhaling to expel all oxygen from your lungs. Next, inhale through your nose, counting to four in your head as you inhale. Hold your breath, counting to four again. Exhale slowly to the count of four. Hold your breath again to the count of four. And repeat the entire process of inhaling, holding, exhaling, and holding, always for the same length of time. Counting to four each time you inhale, exhale, or hold your breath is optional but may help you focus on the breath.

3-Minute breathing exercise

Deep seeing

Deep seeing is a mindfulness exercise designed to engage your sense of sight. The exercise is rather simple in theory but may be more difficult to do in reality. Deep seeing exercises are most beneficial when practiced for three to five minutes at a time, so we recommend setting a timer beforehand. To begin, select an object in your sightline. This could be anything – a piece of fruit, a coffee table, a pen. Using your sense of sight, engage with the object, noticing its intricate details. Note the colours, size, shape, and texture of the object. Keep observing until you notice things you haven’t before. 

Deep listening 

Similar to deep seeing, deep listening is designed to engage one of your senses. But rather than sight, deep listening involves your sense of hearing. All you need to do is find a comfortable seated position and listen to your surroundings. (You may also wish to set a timer so you don’t feel the need to glance at the clock throughout the exercise.) Start by listening to close sounds, like the sound of your breath as you inhale and exhale. From there, observe sounds a little farther away, like the sound of an air conditioner, coffee maker, or refrigerator. Finally, bring your attention to sounds farther away, outside your home. Perhaps you can hear children playing on the sidewalk, a dog barking, birds chirping, or an airplane flying overhead. Focus all your attention on listening to these sounds until the exercise is complete.

When to practice mindfulness exercises like those listed above is entirely up to you. To make mindfulness part of your routine, it’s important to choose a time that suits your schedule. Remember that mindfulness can be practiced anywhere, anytime by anyone. Jon Kabat-Zinn says that mindfulness is a human ability in all of us. We all possess the ability to be mindful, it’s just a matter of taking the time to do it. 

At the beginning, you might find it easiest to dedicate a time and a place each day to mindfulness. Having a set mindfulness schedule may help some people get into the habit of practicing regularly. For others, creating a mindfulness schedule might feel too rigid or put too much pressure on them, deterring them from practicing. Such people might prefer to practice mindfulness whenever they have a free moment in the day. Ultimately, you know yourself and will be able to identify the best time to practice mindfulness. Keep in mind that there’s no correct or incorrect way of being mindful. There is also no optimal time of day or location in which to practice mindfulness. You can practice mindfulness at the same time and place each day or on a random schedule at different times and locations throughout the week. First thing in the morning as your coffee brews, waiting in line for the bus during your morning commute, in the car on your way home from work, on your lunch break at the office, or in the middle of an evening run. Find what works for you.  

In terms of how often to practice mindfulness, the answer to this question is also up to you. However, when you’re first starting out, experts recommend aiming to practice mindfulness every day for six months in order to feel the full effects. If this sounds daunting, keep in mind that the more you practice mindfulness, the more effortless it becomes. Before you know it, mindfulness won’t feel like a chore anymore. Rather, it will be your natural reaction when you have a free moment in your day or you experience stress. 

In terms of how long your mindfulness practice should be, this also depends on your schedule. Longer sessions may be more beneficial than shorter ones, but any amount of mindfulness is better than none. So whether you can only dedicate a few minutes of your day to a mindfulness exercise, or you have 20 minutes or more to spend being mindful, do what you can. Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction program recommends mindfulness meditation practices last between 40 and 45 minutes.

Practicing mindfulness doesn’t have to be complicated. In fact, simply by paying attention to the present moment, you are being mindful. That said, some people might find it easier to get into the habit of practicing mindfulness with the help of a specific technique. While there are many more than this, four mindfulness techniques are below. 

STOP

One way to work mindfulness into your daily routine is by using a technique called STOP. STOP is an acronym that can help us turn our attention to the present, especially when our thoughts are racing or we have a lot on our minds. If you remember the acronym, you can use this simple but effective mindfulness technique. The STOP technique is as follows:

Stop what you are doing. As soon as you notice negative thoughts enter your brain or a feeling of tension or stress wash over you, stop whatever it is you are doing. Put down anything you’re holding, stand still if you’re walking, or take a seat if you wish or it’s available to you. 

Take a breath. Once you’ve stopped, breathe in and out and focus on the sensations of the breath as it goes in and out of your nose. 

Observe your thoughts, feelings, and emotions. Reflect on your own thoughts without judgment. Also, try to remind yourself that thoughts aren’t facts and are fleeting. If a negative or judgmental thought arises, acknowledge it, and let it float away. Similarly, notice if any emotions are coming up for you. You may wish to name these emotions. But again, you want to notice them without judgment. Finally, notice any lingering sensations or feelings in the body. Are you tense? Does your back hurt? Take this time to simply observe. 

Proceed. The final step in the STOP technique is to return to whatever it was you were doing with a newfound sense of calm or awareness. Through this process, you may have become aware of something that will help you in this moment. Whether it’s stretching your body or calling a loved one, do that now. 

RAIN

RAIN is another popular mindfulness technique that is also an acronym. RAIN was developed to help people deal with strong or difficult emotions that arise within them. R stands for recognize and is centred on recognizing what’s going on in your mind and body; recognizing the difficult emotions that are showing up. A stands for allow or acknowledge, and it is the idea that you allow the experience to happen as it is, without judgment. I is for investigate and it asks you to investigate, with interest and care, what it is you’re feeling and why you’re feeling it. Finally, N stands for non-identify. Non-identification means to recognize that the emotion(s) you’re feeling will pass, is temporary, and does not define you. This technique can help deflate the story you’ve built in your mind, helping you realize that your emotions are not permanent. Overall, utilizing RAIN as a mindfulness technique can help you learn to see things as they are as well as understand the basis for certain emotions, like fear, anger, or sadness. 

Urge Surfing

A third mindfulness technique people might find useful is urge surfing. This technique was originally designed to treat addictive behaviours, but it can be effective in trying to reshape a wide range of habits, ranging from checking your cell phone all the time to smoking cigarettes. The goal of urge surfing is to avoid acting on a certain behaviour or emotion. The first step of urge surfing is practicing mindfulness by tuning into your breath without altering it. Take note of any thoughts or emotions that enter your mind, observe them, and gently guide your mind back to your breath. From there, focus on the physical sensations of the body that you associate with the urge. (For example, if you want a cigarette, you might notice your hand shaking, or if you feel angry, you may notice your heart beating faster.) Ask yourself questions about the sensations you notice. Where is the sensation location? Does it feel tight or loose? What are the sensation’s precise borders? Does the sensation have a temperature? After answering these questions, acknowledge how you are feeling through the sensations. Repeat this process of focusing, identifying, and acknowledging all the physical sensations in your body (there may be many). Continue to breathe throughout the entire exercise and release tension with each breath. As you practice this exercise, you may notice the urge crest and subside like a wave (hence the term “urge surfing”). This allows the urge to become manageable. 

Body scanning

The fourth and final mindfulness technique we recommend is body scanning. Body scanning is one of the three qualities of mindfulness taught in Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction program. It is a meditative practice that involves “scanning” the body. In this technique, the aim is to bring your attention to the parts of the body and any accompanying bodily sensations that go with them. Specifically, take note of any pain or tension present in each body part. Body scanning can be done starting with any part of the body. You may choose to work your way from top to bottom, vice versa, or in a random order. Practice the body scanning mindfulness technique by following the steps below. 

1. Get comfortable. Body scanning is an exercise that can be done seated or lying down. As it can take some time, you may wish to use supports like pillows or bolsters for sensitive parts of the body, like your head, lower back, or knees.  

2. Tune into your breath. Begin the practice by closing your eyes and focusing on your breath, just like how you would start any mindfulness technique. Pay close attention to how your breath feelings, from the rise and fall of your chest or belly to the air flowing in and out of your nostrils.

3. Start with a body part. Your body scanning practice can begin with any body part you choose – the top of your head, your left foot, or your chest. The objective is to scan all parts of your body by the end of the practice, so start in a spot where you won’t forget any. Some people prefer to start at their feet and work their way up to their heads or vice versa. 

4. Observe slowly. Slowly and carefully observe each part of your body. We recommend spending a minimum of 20 seconds to one minute observing the sensations present in each body part. As mentioned, try to notice any sensations of pain, discomfort, tension, or anything that feels out of the ordinary. 

5. Acknowledge the pain. If you feel pain or tension in your body as you conduct your scan, acknowledge and sit with the emotions that arise out of these sensations. Try not to judge yourself for these emotions or sensations. For example, you might find yourself frustrated that your shoulders are tense. This is normal. But instead of judging yourself, acknowledge the thought and let it pass. 

6. Breathe. Throughout your body scanning practice, remember to breathe. After acknowledging the pain or tension in a certain body part, breathe through it and picture the pain decreasing with each breath.

7. Release your awareness from one body part to the next. Once you’ve observed, acknowledged, and breathed through the pain or discomfort in one body part, move on to the next by releasing awareness of that part. You might find it useful to visualize physically releasing one body part before focusing on the next. You can also sync the release of one part with your breath, breathing out as you release on and in as you focus on another.

8. Repeat until you’ve scanned your entire body. Continue releasing and refocusing your awareness from one body part to the next until all body parts have been scanned. 

9. Take note of wandering thoughts. In any mindfulness practice, your mind may start to wander. During a body scanning practice, recognize that your thoughts have drifted and calmly guide your awareness back to the last body part you were scanning to continue the exercise. 
10. Return your focus to your surroundings. Once you’ve scanned all parts of your body, gently redirect your attention to the entire body. Slowly breathe in and out as you sit with the awareness and sensations in your body. Finally, release your focus from your body and bring it back to your surroundings. Just like how you would finish a mindfulness meditation practice, consider how your body feels now that the exercise is complete and pay attention to the sensations in your immediate environment. 

The overall aim of body scanning is to reconnect with ourselves by increasing our awareness of bodily sensations. 

Ultimately, by practicing any mindfulness technique, whether STOP, RAIN, urge surfing, or body scanning, you are prioritizing your physical and mental health. You might notice immediate results or it might take time to experience the benefits. But rest assured that practicing mindfulness regularly can lead to better sleep, reduced pain, stress and anxiety relief, a greater sense of self-awareness, improved focus, increased compassion towards oneself and others, and an improved ability to cope with unwanted emotions. The possibilities are endless.