Continuing with a brief explanation of what one gets out of a classic mindfulness course:
Step 2# The Talking Body
Once we’re regularly training the attention muscle (step 1#), we become more sensitive to our body. For example, paying regular attention to the tip of my nose while breathing I become aware of the minor twitches constantly at play and that the air feels colder on the in-breath.
With regular practice of scanning the whole body in such a way (body-scan meditation), I’m able to pick up subtle signals, such as stiffening of the shoulders, or softening of my face. I then become aware of emotions arising a moment sooner and often while they’re still manageable. I’m now more in tune with my environment, more intuitive.
Q: How much practice is needed?
A: Ten minutes a day for 2 weeks will have evident results. With 45 minutes it becomes second nature.