The 28 Day Challenge
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Day 21 - Body Scan

Body scans help you to become aware of how your body feels and if you are holding onto stress in any areas. Sit in a chair and do a body scan by starting at your feet, becoming aware of the sensations in your body. Be aware of the contact you are making with the floor and chair. Take your time moving up your body to your head. Then turn your attention to your breath; do not force the breath to do anything differently, simply become aware of the air entering and leaving your body. Breathe this way for a few minutes.

At the end of the time you have given yourself do another body scan from feet to head again, noticing any difference in the sensations of your body.

As you practice body scans you will become more efficient at them, listening to the sensations of the body is like learning a new language. Soon the basic communication happens without focused attention and you find yourself concentrating on eloquence to gain a broader deeper awareness.

Day 21 - Body Scan
1 How did you feel? i think this period of change has made me unable to properly relax. I felt ok but not significantly different, but I think that's me at the moment. I will persevere with this exercise.
2 In what way did you find the challenge useful?
Remember even if the challenge was negative this is an excellent learning for yourself.
As yet not really but I'm not discounting it.
*Note: added on day 26. I've realised that although the body scan didn't quite work, i've been doing a similar thing when I swim. I become concious of my self in the water and the processes going on in my body that propel me along. For instance, I conciously ask my blood supply to pass oxygen to my muscles to stop give them energy. I become aware of my breathing and how it's supplying the blood system with air from whcih it gets the oxygen etc....Finally, i'm aware of myself as mass in water, in contact with that element in a really physical and real way.
3 What insight did you gain? I need to be able to shut down the internal activity
4 What did you learn about yourself? I need to develop the ability to shut out external stimulation and quieten the chattery internal voices too.