Guided Body Scan
For when you are feeling disconnected, off kilter, or just need a reset. There are journal prompts at the end of this body scan. You can find a recorded version HERE
Take a moment to settle in. Find a comfortable position either sitting down with your feet on the ground or lying down on a supported surface. Let your body rest and bring your awareness to your breath. Gently close your eyes or bring your gaze to a still object.
The goal of this body scan is to bring awareness to the body and increase your mind-body connection. Your mind may wander during this exercise, and that’s okay. If this happens, simply acknowledge your thoughts and return back to your body.
Continue to allow your body to breathe naturally as you continue to settle in and slowly release any tension you may be holding. During this process, take note of areas where you notice any type of sensations. These sensations may include warmth, tingling, tension, tightness, restriction, or discomfort. You can take as much or as little time as you need in each area.
Beginning at the bottom, scan your left foot for any sensations. Slowly move up through the ankle, calf, knee, and thigh. You may not notice any sensations, and that is okay. Continue to keep your awareness on your body and allow yourself to breathe naturally.
Moving over to the right foot, noticing any sensations as you move up through your ankle, calf, knee, and thigh. Next, moving into your pelvis and hips. This area can be especially sensitive. Continue to breathe and if your mind begins to wander, simply acknowledge the thought and return back to your body. Taking note of any sensations, thoughts, or feelings that continue to arise as we move up through the body.
Now, moving up to your lower back and stomach. Notice your stomach rise and fall as you breathe and continue to pay attention to what sensations come up. It may be helpful to re-ground yourself by taking note of the surface below you and acknowledge that you are fully supported through this body scan.
Next, moving up to your heart space. We will spend a few moments here. Allow yourself to acknowledge any thoughts, feelings, and emotions that arise. There may be discomfort, and that is okay. Slowly begin shifting your attention from your heart space to your shoulders and arms. Continue to breathe as you note any sensations in your upper body.
Come back to your chest and scan up along your neck, throat, and jaw. Again noticing any sensations and taking note of what comes up. Move up through the remainder of your face and head noting any sensations you may feel as we come to the very top of the body.
At this point, I invite you to slowly wrap your arms around your chest and gently embrace your body. Continue to focus on your breath for as long as you’d like. Acknowledge and thank your mind and body for carrying you, supporting you, and giving you the experience of life.
Take one last scan from the top of your head all the way down to the bottom of your feet. When you’re ready, bring your awareness and attention back to your surroundings. You may complete the included journal prompts or write freely about your body scan experience. This exercise can be completed multiple times per week to help strengthen your mind-body connection and bring awareness to your overall well being.
JOURNAL PROMPTS
Where did you notice sensations in your body? - List only the body areas or parts
What sensations did you notice? List out all the sensations you noticed throughout the scan.
Now, connect the body part or area with the sensation, thought, or feeling.
Allow yourself time and space to process the sensations that came up during the body scan. Take a few minutes to write freely about your experience.
Take care of you and in good mental health,
Ryanne
