Body Scan Exercise

Purpose: The body scan helps you connect with your body, release tension, and cultivate a sense of calm. You can do this exercise sitting or lying down in a comfortable position.

Step-by-Step Instructions

  • Settle In

    • Find a comfortable place to sit or lie down.

    • Close your eyes if you’re comfortable, or keep them softly focused.

    • Take a few slow, deep breaths. Inhale through your nose for a count of four, hold for a moment, and exhale through your mouth for a count of six.

  • Bring Awareness to Your Breath

    • Notice the natural rhythm of your breathing.

    • Feel the air moving in and out of your nose or mouth, and the rise and fall of your chest or belly.

  • Scan Your Body

    • Feet: Bring your attention to your feet. Notice any sensations, like warmth, coolness, or pressure. If you feel tension, imagine it softening and releasing.

    • Legs: Slowly move your focus up to your legs. Notice how they feel—heavy, light, tense, or relaxed. Allow them to feel supported by the ground or chair.

    • Hips and Lower Back: Focus on your hips and lower back. Sense any tension or discomfort and imagine it melting away with each breath.

    • Abdomen: Bring your awareness to your stomach. Notice any tightness or movement as you breathe. Let your abdomen soften and expand naturally.

    • Chest: Shift your focus to your chest. Feel it rise and fall with each breath. Imagine any tension dissolving with your exhale.

    • Shoulders: Move to your shoulders. Notice if they feel tight or hunched. With your next exhale, let them drop and relax.

    • Arms and Hands: Focus on your arms and hands. Feel their weight and any sensations like tingling or warmth. Let them rest completely.

    • Neck and Jaw: Bring attention to your neck and jaw. Notice if you’re holding tension there, and gently release it. Allow your jaw to unclench.

    • Face and Head: Finally, focus on your face and head. Notice any furrowing in your forehead or tightness around your eyes. Let your entire face soften.

  • Full Body Awareness

    • Take a moment to sense your entire body as one.

    • Feel the connection between your body and the ground or chair supporting you.

    • With each breath, imagine a wave of relaxation moving from your head to your toes.

  • Closing the Practice

    • Gently bring your awareness back to the room.

    • Wiggle your fingers and toes, and stretch if it feels good.

    • Open your eyes when you’re ready. Take a moment to notice how you feel.

Tips:

  • If your mind wanders, gently guide your focus back to the part of your body you’re scanning.

  • You don’t need to change or judge what you notice—just observe.