Two-Minute DIY Practice: Simply Sitting with the "Body Scan"

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 A quiet pose for a quiet practice this week. I recommend sitting either cross-legged with the sit bones on the edge of a folded blanket or on a chair with your sit bones scooted up toward the edge. The important thing is that the pelvis starts to tilt just slightly forward so your vertebrae can stack nicely on top of one another without a whole lot of muscular effort holding you up.

1. Once you've found your seat, just close your eyes and notice your breath. Don't try to change it yet. Just notice the pace, the depth, and the texture of your breath as it naturally occurs. (This isn't nearly as easy as it sounds. I dare you to try it.)
2. Start to deepen the breath. Root through your sit bones and lengthen the spine to create space in your torso for your breath.
3. Now for a quick mental body scan. Start with the feet. Notice how they feel, in as much detail as you can. Then work your way up the body noticing the calves, the knees, the thighs, the hips, etc. All the way up to the crown of the head.

If you're really doing this in two minutes, it's going to be a pretty quick scan. Maybe you just hit the major appendages and joints. That's okay. It's a nice little check-in.

This can also be a fantastic deep relaxation technique if you give it 15 minutes or more while lying down and reeeeeally noticing the detail of each body part. If you're ever having trouble sleeping, try giving this practice a shot.

As always, take what serves you, leave what doesn't. It's all good.

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