This document describes a quick mindfulness meditation technique called body scanning that can be practiced in 5-10 minutes for mind balancing. The meditation involves focusing awareness on different parts of the body, noticing physical and emotional sensations without judgment. Placing the hands in a cup position is said to balance energy flow. Regular practice is suggested to experience relaxation, calmness and benefits like stress reduction and a more positive outlook.

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2. If you are very busy and cannot
afford thirty minutes for
meditation purpose, but
understand the benefits of
meditation for balancing of your
mind, here is a useful technique
for you.
This can be done anywhere and
anytime for five to ten minutes.
You can practice it in your office
or in travel also.
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3. Your mind remains balanced by practicing mindfulness.
In the exercise you will be doing a body scan through
mindfulness.
Body scanning cultivates mindfulness by focusing your
attention on various parts of your body.
Just sit calmly in a comfortable position where you are.
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4. Take a deep breath and slowly exhale.
Gently close your eyes. Keep your right
hand in your lap facing up and then keep
the left hand over the right hand with the
thumbs joined together pointing up to
form a cup with the hands.
You may also do it alternatively by
keeping right hand fingers over the left
hand fingers facing up and the thumbs
joined pointing up.
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5. Now focus from your feet and just bring your awareness
to this part of your body.
Notice if one foot feels different than the other foot.
Are your feet warm or cold?
No need to judge, simply notice.
Slowly move up just noticing each part of your body.
Notice the physical sensations as well as any emotional
sensations you might feel.
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6. Do not label any sensation or feeling
as ‘good’ or ‘bad’.
Just notice them.
Simply focus on the way each part of
your body feels without labeling the
sensations. Practice it for five to ten
minutes and feel the relaxation and
calmness within.
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7. The cup hand position focuses on helping
you to balance your right-left energies.
It promotes balance of the yin-yang
energy. It immediately lets you connect to
self and also activates and balances the
Sacral Chakra and Root Chakra.
With this quickening, adjustments are
made and your circuits of consciousness
get naturally transformed.
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8. Often this process has accompanied by the sensation of
being altered or "rewired".
Higher centers of the brain and the light-sensitive pineal
and pituitary glands get activated to contain more light. This
penetration brings you to a critical threshold, creating
enormous change at the cellular level.
It also activates your memories and expands your concepts
of reality.
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9. Mindfulness is the quality of being
fully engaged in the present moment,
without analyzing or otherwise
“over-thinking” the experience.
Mindfulness meditation switches
your focus to what’s happening right
now. To be mindful is, to be fully
aware and awake of what is going on
in the present moment.
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10. Mindfulness meditation is not equal to zoning out. It
takes effort to maintain your concentration and to bring
it back to the present moment when your mind wanders
or you start to drift off.
This practice will help you in balancing your mind that
leads to calmness at body and mind level. This
balancing provides you a different positive outlook
about your problems.
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