One final focused-attention exercise

One final focused-attention exercise is the body scan. 

Start by focusing your attention on your toes, taking note of whatever sensations might be there. Next, move on to the soles of the feet and the heels, then the legs, stomach, and so on, slowly moving up your body. 

After you keep your attention on a particular object or set of sensations for a period of time, you can move on to open monitoring.

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