Body scanning is the first prolonged formal mindfulness technique taught during the first four weeks of the course, and entails quietly sitting or lying and systematically focusing one's attention on various regions of the body, starting with the toes and moving up slowly to the top of the head.[1][3] MBSR is based on non-judging, non-striving, acceptance, letting go, beginners mind, patience, trust, and non-centering.[16][1]