The mental model is Systematic Sensation Loop. A scan is not "try to feel something everywhere." A scan is a repeatable loop: arrive at a body area, notice what is present, stay equanimous, do not create sensation, do not reject blankness, move on systematically.

The core DNA is: area selected + attention lands + sensation checked + texture noticed + reaction noticed + equanimity maintained + impermanence observed + area released + next area.

Before the scan starts, set the base rule: I am not here to produce sensation. I am here to observe whatever is actually present. If there is pain, observe pain. If there is tingling, observe tingling. If there is nothing, observe nothing. If there is boredom, observe boredom. If there is impatience, observe impatience. The loop is the same.

The first category is arrival. This means attention reaches one area without rushing. Variables are top of head, forehead, eyes, nose, lips, neck, shoulder, arm, chest, back, belly, leg, foot. You mentally arrive and ask: what is here right now? Not yesterday. Not what should be here. Right now.

The second category is sensation check. In each area, look for simple variables: heat, cold, pressure, touch, itch, pain, tightness, pulsing, tingling, vibration, heaviness, lightness, numbness, blankness, movement, expansion, contraction, dryness, wetness, air contact, clothing contact, heartbeat, breath movement. Do not search aggressively. Let the area reveal.

The third category is texture. If sensation is present, notice its character. Variables are sharp, dull, soft, hard, dense, hollow, spread out, pinpoint, moving, still, gross, subtle, surface-level, deep, flowing, blocked, vibrating, burning, cool, electric, heavy, light. This makes attention precise.

The fourth category is reaction check. Notice your relationship to the sensation. Variables are liking, disliking, wanting more, wanting it to stop, boredom, impatience, fear, curiosity, comparison, doubt, frustration, sleepiness, pride, effort to control, urge to move, urge to skip. This is crucial because Vipassana is not only sensation detection. It is reaction detection.

The fifth category is equanimity. This means you observe without grabbing or pushing. Variables are let it be, do not chase, do not resist, do not name too much, do not create story, do not force change, do not celebrate pleasant sensation, do not hate unpleasant sensation, do not judge blankness, observe and move. Equanimity is the training.

The sixth category is impermanence check. Notice even small change. Variables are intensity rising, intensity falling, spreading, shrinking, moving, pulsing, flickering, appearing, disappearing, becoming vague, becoming clear, turning warm, turning cool, changing border, changing rhythm. If nothing changes, notice seems stable for now and move on. Do not force impermanence as a concept.

Start with crown. Variables are top of head, scalp, hair contact, subtle tingling, pressure, itch, cool air, warmth, blankness, pulse, tight cap feeling. Stay neutral. If it is blank, know blank.

Move to forehead. Variables are forehead skin, center of forehead, temples, brow line, pressure, tightness, frowning tension, coolness, heat, pulsing, heaviness, smoothness, numbness.

Move to eyes. Variables are left eye, right eye, eyelids, eyeballs, eye corners, under eyes, tiredness, dryness, pressure, pulsing, micro movement, heaviness, itch, warmth, light flicker behind closed eyes. Do not strain the eyes to feel them. Let attention rest.

Move to nose. Variables are bridge of nose, nostrils, tip of nose, air touch, breath warmth, breath coolness, pressure, itch, subtle vibration, skin sensation, blocked nostril, flowing nostril. Observe without controlling breath.

Move to cheeks. Variables are left cheek, right cheek, cheekbones, skin contact, warmth, coolness, tightness, softness, numbness, pulsing, face heat, emotion heat.

Move to mouth. Variables are upper lip, lower lip, corners of mouth, teeth, gums, tongue, jaw, saliva, dryness, pressure, tingling, tight jaw, urge to swallow, micro movement, taste. If swallowing happens, notice it and continue.

Move to chin and jaw. Variables are chin, jaw hinge, jawline, clenching, tightness, pressure, ache, heat, numbness, heaviness. Jaw often stores reaction, so observe without trying to fix immediately.

Move to neck. Variables are front throat, back neck, left side, right side, swallowing sensation, tight throat, pulse, stiffness, heat, coolness, clothing touch, air touch, pressure. If emotion appears here, observe sensation first.

Move to shoulders. Variables are left shoulder, right shoulder, top shoulder, shoulder joint, heaviness, weight, tightness, burning, pressure, clothing contact, asymmetry, holding. Do not immediately adjust posture unless necessary. Observe first.

Move down arms. Variables are upper arm, elbow, forearm, wrist, palm, back of hand, thumb, index finger, middle finger, ring finger, little finger, tingling, pulse, temperature, pressure, clothing touch, numbness, vibration, heaviness, lightness. You can scan left arm first, then right arm, or both symmetrically depending on your method.

Move to chest. Variables are upper chest, center chest, left chest, right chest, heartbeat, breath expansion, tightness, heaviness, hollowness, warmth, pressure, emotional ache, constriction, softness, blankness. This area may trigger stories. Return to sensation.

Move to upper back. Variables are shoulder blades, spine line, left upper back, right upper back, clothing pressure, stiffness, ache, heat, numbness, broad pressure, pinpoint pain, pulsing.

Move to belly. Variables are upper abdomen, navel area, lower abdomen, breath movement, digestion, tightness, fullness, hunger, heat, coolness, churning, fluttering, sinking, fear drop, softness, numbness.

Move to lower back. Variables are lumbar area, left lower back, right lower back, spine pressure, ache, heaviness, heat, stiffness, dull pain, blankness, contact with seat.

Move to pelvis and hips. Variables are hips, pelvic floor, sitting bones, buttocks, contact pressure, heaviness, numbness, warmth, sexual charge, tightness, restlessness, deep pressure, clothing contact. Observe neutrally.

Move down legs. Variables are thighs, knees, calves, ankles, heels, soles, top of feet, toes, pressure, blood flow, tingling, numbness, pain, itch, heat, coolness, heaviness, restlessness, pulse, contact with floor or cushion.

End with whole body. Variables are whole body field, head-to-feet sensation, gross body outline, subtle vibration, breath moving through body, areas clear, areas blind, pleasant areas, painful areas, neutral areas, one unified field, many small sensations, stillness, movement. Do not force a whole-body feeling. If you can feel only parts, know parts.

Inside each mini-loop, use this sequence: arrive, sense, texture, reaction, change, release. Example: forehead, tightness, dull pressure, slight dislike, pressure pulsing, move on. Another example: right knee, nothing, blank, impatience, blankness known, move on.

For blind spots, the loop is: arrive, notice blankness, check border, check contact, stay neutral, move on. Variables are no sensation, low sensation, unclear area, fog, boredom, doubt, urge to force. Do not create sensation. Repeated contact builds resolution.

For pain spots, the loop is: arrive, notice pain, locate it, study texture, notice aversion, notice change, move on or stay if method allows. Variables are sharp pain, dull ache, burning, pressure, throbbing, stabbing, spreading, shrinking, stable, moving. Do not turn pain into story.

For pleasant spots, the loop is: arrive, notice pleasure, notice liking, notice craving, notice change, move on. Variables are tingling, flow, lightness, warmth, softness, expansion, calm, subtle bliss. Do not cling. Pleasant sensation is also impermanent.

For emotional spots, the loop is: arrive, feel body, avoid story, offer if you use Devi frame, observe change, return to scan. Variables are chest ache, stomach drop, throat tightness, face heat, jaw anger, belly fear, heart heaviness, body shame. Do not analyze memory during the scan unless it is part of your separate reflection practice.

A simple full scan order is: crown, scalp, forehead, eyes, nose, cheeks, mouth, jaw, neck, shoulders, left arm, right arm, chest, upper back, belly, lower back, pelvis, left leg, right leg, feet, whole body.

A more detailed order is: crown, back of head, sides of head, forehead, left temple, right temple, left eyebrow, right eyebrow, left eye, right eye, bridge of nose, nostrils, tip of nose, left cheek, right cheek, upper lip, lower lip, tongue, teeth, chin, jaw, front neck, back neck, left shoulder, right shoulder, left upper arm, left elbow, left forearm, left wrist, left palm, left fingers, right upper arm, right elbow, right forearm, right wrist, right palm, right fingers, upper chest, center chest, lower chest, upper back, mid back, lower back, upper abdomen, navel, lower abdomen, hips, pelvis, left thigh, left knee, left calf, left ankle, left foot, left toes, right thigh, right knee, right calf, right ankle, right foot, right toes.

The practical timing can be: for clear areas, stay 3 to 10 seconds; for blind areas, stay 5 to 15 seconds; for intense pain, stay only as much as you can remain reasonably equanimous, then move on. If you are following a specific Vipassana tradition, follow your teacher's timing. The point here is not to create a new technique, but to understand the loop.

The line to remember is: Arrive, feel, notice reaction, see change, move on.

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