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Day 3: Body Awareness Integration 🌿

Intent 🎯

Today we expand beyond breath alone to include body awareness, creating a fuller foundation for meditation practice while maintaining the gentle approach of early learning.

Core Practice 🧘‍♂️

Duration: 6 minutes
Focus: Whole-body awareness with breath as anchor

Instructions:

  1. Establish familiar posture - notice what feels automatic now
  2. Begin with breath - 1 minute of breath observation
  3. Expand to body - notice physical sensations while keeping breath awareness
  4. Scan systematically - head to toe, observing without changing
  5. Return to breath - final minute anchored in breathing
  6. Close with appreciation - brief gratitude for body's support

Technique Focus 🔬

Body Scanning Basics:

  • Notice tension, relaxation, temperature, pressure
  • No need to change anything - just observe
  • Include both comfort and discomfort equally
  • Use breath as steady anchor when overwhelmed

Cultural Insight 🌸

Traditional Zen emphasizes the unity of body and mind - not separate entities but one seamless experience. Body awareness isn't preparation for "real" meditation; it's meditation itself.

Mindful Action 👣

Practice body awareness during one daily activity - notice physical sensations while washing hands, walking, or stretching.

Tomorrow Preview ▶️

Day 4 introduces working more skillfully with thoughts and emotions that arise during practice.

Previous: [Day 2](day02.md) Day 3 Next: [Day 4](day04.md)