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BODY SCAN GUIDELINES ✤ Do not listen to the audio guidance while driving.


✤ Regardless of what happens (falling asleep, losing concentra- tion, being distracted by thoughts, emotions, or other physical sensations), stay with the practice. These are your experiences in the moment and all you have to do is be aware of them. If you are distracted by wandering thoughts, emotions, or other physical sensations, simply notice them as passing events, and then gently return to the instructions of the audio guidance.


✤ Notice if you have ideas about ‘success,’ ‘failure,’ or ‘doing it right.’ This is not a competition or a skill that you need to strive to perfect. Let yourself be curious and open to this new experience.


✤ Cultivate the attitude of open, friendly acknowledgement of what is here right now. If you fight off unpleasant thoughts, emo- tions, or sensations, the striving and aggression against what is present in the moment might only add to the unpleasantness of these experiences.


✤ The most important guideline is ‘just do it’ (with kindness and compassion!


✤You can use the Insight Timer app to record & journal your pro- gress


Connect the 9 dots using four straight lines without lifting the pencil from the paper. (Do not look up the answer on Google)


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