Du kan begynne øvelsen ved å ligge på gulvet, eller en matte eller din seng. I utgangspunktet kan du begynne med å fokusere oppmerksomheten din på toppen av hodet og deretter bevege deg ned i kroppen, eller omvendt. Det er godt å begynne med en veiledet praksis som denne for å få en følelse av hvordan du skal flytte oppmerksomheten opp eller ned i kroppen.

Musikk: "Organic Meditations Three" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License

In the same way as other forms of meditation, a body scan can be used to practice attention. A bodyscan changes between a wide and narrow focus of attention; from focusing on your little toe to the whole body.You can start the exercise by lying on the floor, or bed.

Start by focusing your attention on top of your head and then moving down the body, or the other way around. It's good idea to start with a guided practice like this one to get a sense of how to move your attention up or down the body.

Music: "Organic Meditations Three" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License