Week 1: Awareness Exercise

This exercise will begin the process of heightening your awareness of the present moment, in this case, by drawing your attention to the many present-moment body sensations you may otherwise ignore.

Here again you’ll be applying an “anchor” (i.e., a deliberate focus point) to your mindfulness. As with the sensory meditation above, a body scan meditation allows this anchor some freedom to move—something that later meditations will not—so you’ll be building a skill we’ll be further developing in future meditations.

Repeat either of the meditations above. Your ability to focus, or to re-direct when your focus wanders, will improve with additional practice.