Body Scan

Introduction

The body scan is a mindfulness practice that involves paying attention to different parts of your body in a systematic way, bringing your attention to your physical sensations and noticing any areas of tension or discomfort. By doing this, you can become more aware of your body and its needs, helping to reduce stress and promote relaxation.

Instructions

  1. Find a quiet and comfortable space where you can lie down or sit comfortably without any distractions.
  2. Close your eyes and take a few deep breaths, focusing on your breath as it enters and leaves your body.
  3. Begin by directing your attention to the top of your head. Notice any sensations in this area, such as tingling or warmth.
  4. Slowly move your attention down your body, noticing any sensations in each part of your body as you go.
  5. If you notice any areas of tension or discomfort, try to relax those muscles and focus on releasing that tension.
  6. Continue scanning your body, from your head down to your toes, until you have focused on each part of your body.
  7. When you have finished, take a few deep breaths and slowly open your eyes.

If you have found this lesson helpful and you would like to have a copy in the form of a handout, please click the download button.

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