Once a week I listen to at least part of Jon Kabat-Zinn's pandemic meditation guided meditation. This one, (Day 30) works with a technique of a body scan. First, he says that you can do a body scan in a single breath. Next, he leads you through a 2-breath scan: from the bottom of your feet, to the tip of your head; from the tips of your fingers to the top of your shoulders. Then he uses a helpful metaphor... tune into your feet only, tune in like you're turning the channel and you're seeing what is being broadcast by your feet. Then he begins asking you to direct attention (70 or 80%) to your feet, then just your hands, then (at about 12:00) just to your left side, then just to your right side. That's where I stopped today.
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