Panicky during body scan

[K_rust]

The first couple of weeks I did ok with the body scan. My mind would wander of course and had the usual problems., but mostly ok. I did 2 weeks of mindfulness yoga, hurt my hip because I'm so trying to listen to my body, so have come back to the body scan.

Now I tend to get kind of panicky during it. Anyone else experience this? Any tips on getting through it.

Thanks

[GoToMindfulness]

Hi, where do you feel the panic? Is it with your breathing or thoughts?

[K_rust]

Not really sure. Not the breathing. More in the body than in the mind

[GoToMindfulness]

When you get panicky you can try to focus on the rhythm of your breathing, feeling your abdomen expand and contract and the air going into and out of your nose. If you still feel a sense of panic then open your eyes and focus your gaze on a point in the room. Or, it you are sitting on a chair focus on the feeling of your feet on the ground.