60 minutes with Mindfulness (adopted by Marta)

Introduction

Mindfulness is not just about observing breath and thoughts - it’s about connecting with the whole body. We often ignore the signals coming from our bodies: tension, fatigue, stress. Body scanning helps us notice what is happening within us, without judgment, with kindness and curiosity. It is an excellent way to ground oneself, and relax.

What is a  body scan meditation?

This is a mindfulness exercise that involves directing attention to different parts of the body - from head to toe. We do not change anything. We do not tense or relax. We simply observe how we feel.

Benefits of the body scan:

• Increased body awareness
• Reduction of tension and stress
• Improved sleep and concentration
• Grounding in the present moment
• Help in moving from 'the head' to 'feeling'.

Exercise: Body Scan (5–10 minutes)

1. Lie down or sit comfortably, close your eyes.
2. Focus your attention on your feet. What do you feel? Warmth? Weight? Nothing?
3. Shift your attention to your calves… knees… thighs…
4. Then to your pelvis… abdomen… chest…
5. Shoulders… hands… neck… face… head…
6. Pause for a moment at each part. Breathe calmly.
7. If distractions arise – notice them and return to your body.

You can do this exercise in the morning, in the evening, or whenever you feel tension.

💭 Reflection after the exercise

• Which part of the body attracted the most attention?
• Did you notice the tension you had previously ignored?
• How do you feel after completing the exercise?