Hi guys, lately I've been emphasizing the Body in my practice and have found that to be tremendously useful. I've recently come across Goenka's body scan technique (from his 11-day talks I found online). I've never been on retreat, and typically meditate for 30-45 mins a day at sporadic times.
1. Do you think Goenka's body scan technique would add value to short meditation sessions, such as 45 minutes, for a person who has never been on retreat? When I say "add value" I mean to take into account that if I am body scanning then I necessarily sacrifice the time I could be doing general mindfulness of body (where I pay attention to the most salient bodily sensation).
2. When you scan, what sequence do you use? I'm at a loss when I go from shoulders to arms to hands, because when I reach my hands, I suddenly have to "jump" to chest. Or do you scan both your upper arms and upper chest simultaneously?
3. Is this mindfulness of breath AND body scan? Or do I drop the breath and focus entirely on the body scan? I tried the body scan for the first time last night using both methods. When I focused entirely on body scan I found my mind wandering very easily. The other method I used was counting the breath and using the breath count to tell me when to move the location of my scan.
4. Do you go straight into body scan, or do you do some preliminary anapana, or something else, to get you warmed up? If so, what and how long?