Question about being deeper in the body - body scans

[ArcticJoy]

I've started to implement body scanning and being mindful of the energy within my body throughout each moment.

I'm starting to develop a deeper connection in my shoulders and legs but little success with other areas in my body.

What tips and practices can I utilise to develop a deep connection in other areas of my body?

[JonW]

It's quite common for practitioners to notice more vivid sensations in the shoulders, legs and feet than in other parts of the body during scans.
How long are you scanning for? Maybe try longer body scans?
Also, if you don't notice any sensations in certain parts of the body, just register 'no sensations' and be with that.
In my experience, the more I practice body scans, the more sensations I notice. I find that it becomes easier and easier to lean my attention in to particular parts of the body and the more I notice.
Jon

[ArcticJoy]

It's quite common for practitioners to notice more vivid sensations in the shoulders, legs and feet than in other parts of the body during scans.
How long are you scanning for? Maybe try longer body scans?
Also, if you don't notice any sensations in certain parts of the body, just register 'no sensations' and be with that.
In my experience, the more I practice body scans, the more sensations I notice. I find that it becomes easier and easier to lean my attention in to particular parts of the body and the more I notice.
Jon

Hello,

Thanks for the advice.
I'm not scanning for any set amount of time - just experimenting with the feeling of the inner-body throughout my day and sitting down to experience it fully when I'm trying to improve on it. I'd probably guess it's around 20-30 minutes when I sit down.
With more experience, do you feel an equal amount of sensation all over your body when desired or are there some areas you feel more than others still?

[JonW]

Hi.
I've been meditating daily for ten years now and I'd say that, in general, I'm far more attuned to body sensations than when I started. But it does vary from meditation to meditation and some areas (shoulders, legs, feet) are more rich in feeling than others. But that's OK. The idea of the body scan, in mindfulness terms, is simply to tune into what's there. It's not about seeking a particular experience. So, if I don't detect any sensations in, say, the knees, I'll be with that lack of sensation for a while, then move on.
As a teacher, I find that most people prefer to use guided audio meditations for the body scan as guidance helps with the pacing.
All best,
Jon