How to practice
Bring attention to contact, pressure, temperature, tingling, movement, or even the absence of a clear sensation. Move gradually and let each region be known as it is, without grading the experience.
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Techniques
Body scan
A body scan moves attention through the body region by region, receiving sensation directly instead of trying to manufacture relaxation.
What it develops
A body scan develops familiarity with physical sensation and gives attention a concrete ground. Relaxation may happen, but the deeper skill is learning to stay present with physical experience without immediately fixing or interpreting it.
Adjusting the practice
You can move more quickly, keep the eyes open, or stay with neutral areas such as the hands and feet. If a region feels overwhelming, there is no need to push through it. Return to sound, contact with the floor, or another stable point of attention.
Practice this technique with guidance.
Choose it in Nella and set the time you have. Add an intention if something specific is on your mind.
