The Bodyscan is a practice of directing attention through the body.
The practice is to place attention on one body part, hold you attention there for a some time, notice whatever is there to be noticed and then move on to another body part.
You may move through the whole body once or multiple times in a session depending on how long you're meditating for, how long you spend on each body part and how distracted you get during the practice.
After practicing this for some time and developing a sense of competence being able to move your attention and tune into each body part in this way you may decide to practice guiding attention through the body in a more flowing manner.
This practice is a simple as it sounds and if the above description makes sense go for it., when you finish spend a moment or two journaling what ever you noticed.
If you want a bit more instruction or a guided meditation to get the hang of it see below. Aim to practice for between 15 and 60 minutes.
Tutorial
Sit in a posture with a straight spine and relaxed body (checkout this post of posture to support meditation)
Set an intention to remain still for the duration of the meditation.
Once you've arrived in stillness direct your attention to your right foot.
Hold your attention there for a little while and notice whatever it is you feel at that part of your body - practice patience, curiosity and stillness.
After some time on the right foot move up to the right ankle, then to the lower leg, knee and upper leg staying with each part attentively and patiently.
Once you get to the right upper leg move down to the left foot - this is the only part of this practice where you will jump to a part of the body that is not directly connected to the one before it. Notice what this transition is like.
Then let you attention rest on your left foot and follow the same process.
Once you moved up the left leg and spent some time with the left thigh move into the hips then up the body.
Take your time.
Once you've spent some time with the upper torso (chest, upper back, side ribs) move into the right upper arm. Spend time with each part of the right arm until you get down to the hand and fingers.
From the hand and fingers notice what its like to move your attention back up through the upper arm across the collar bones and into the left arm. Notice what this practice of flowing attention is like.
Let your attention rest for a moment in the left upper arm then, move down through the arm, bit by bit until you get to the hands and fingers.
From the left hand and fingers direct your attention back up the left arm into the upper shoulders and neck.
Again, notice the practice of flowing attention and let your attention rest at the upper shoulders and neck.
After some time move from the shoulders and neck to the face and head.
From the face and the head if you have time start to move back down and then up the body in the same way as described above.
When your timer goes off spend a moment letting your awareness open to include your whole body, check in with how you feel and take a moment to journal whatever you noticed.
If your timer goes of before you get to your head a few things to consider -
*were you moving super slowly? Could you be just as attentive but spend a little less time on each body part.
*were you super distracted? That's cool, don't be hard on yourself - noticing distraction is all part of the practice - keep going and after a while your attention will last longer and be stronger
*did you set enough time? this is a practice that was taught to me for 45 minutes, we practiced for 45 minutes everyday for 8 weeks and I've done a 10 day retreat where we practice this meditation all day for at least 1 hour each session.
You have time it’s your choice how you use it.