Scanning Meditation
Scanning meditation is an advanced awareness technique.
In Chapter Two of Make Every Move a Meditation, “How to Meditate While You Move,” I set out the fourth step in meditating while you move: “Place your awareness on the object of meditation.” I explained how to direct attention to a particular sensation (e.g., experiencing the sensations in my left foot), how to note and label body sensations, and how to use counting for focus. Once you have practiced those techniques for long enough to develop some meditative awareness, you may want to explore the more “advanced” techniques in this chapter such as scanning.
Scanning
Scanning is a popular awareness technique in which you move your awareness through a variety of objects of meditation. You can scan for anything entering the “sense gates” including sensations, the other senses, or thoughts.
I have included more than twenty “Your Turn” exercises in the book Make Every Move a Meditation.
This excerpt is from Make Every Move a Meditation by Nita Sweeney which is available now through Amazon and Mango Media.
