Attention is like a muscle that needs to be trained so that we can use it. The more we practice directing our attention, the easier and more effortless it becomes over time.

This simple somatic exercise called Body Scan can support your efforts to develop more presence in your body. It only takes a few minutes! What I love about this exercise is that it is completely intentionless. There is nothing you need to accomplish.

A body scan is simply a time of paying attention (to yourself). 

If you are just starting with this practice, it is helpful to find a quiet space and some uninterrupted time. When you find your mind wandering away during the practice, just notice it and gently invite your attention back to the sensations in your body. It’s not about judging how “well” you do, but the moment of noticing that matters.

Play with it for three weeks, it might cause a miracle in your rope bottoming! You will be lavishly rewarded for making the effort, when being tied with more colours, shades and depth to your experience — at the moment, in the here and now!