When I experience internal turbulance...

...I do the following:

Sit alone, in the dark.
In silence or with soft Aya music.
I place a sheet of paper in front of me and I take two pencils.
One pencil in each hand.
I place them on the paper and I consider the paper to be my body.

I look 'inside' and I draw freely the sensations of my body.

Resulting in this:

You didn't expect anything spectacular, did you?

You will try to escape this excesise.
You'll start yawning and call it boring.
You'll start thinking about more 'important' things.
Etc...

Good luck and enjoy the 'scanning'
<3