How can i stay with the shoulder tension during a body scan meditation?

[Kyle21]

I’ve been trying to use a body scan meditation to notice tension, but I keep getting stuck at my shoulders. My mind just races ahead to my to-do list instead of staying with the physical sensation. Has anyone else found a way through this?

[Eleanor28]

I hear you. I always get stuck at the shoulders and my mind bolts to the next task.

[Jonathan.G]

What helped me a little was pausing the scan and noticing the breath in the chest for a beat, then letting the shoulders soften before continuing.

[KennethPA]

I once wandered off thinking about a deadline and felt the body drift away. It made me wonder if I was using the practice as a shield instead of a door.

[Justin54]

Do you think the real issue is the shoulders or the habit of sprinting to the to do list?