Break the cycle of stress and encourage relaxation by slowing down and getting present with a body scan. This mindfulness-based stress reduction technique involves mentally scanning your body from head to toe, exploring with curiosity the physical sensations, tension, or emotions we notice.
Body Scan Practice
Find a quiet, comfortable place where you feel safe. Silence your phone. Set an alarm if you need one so you can be present without worrying how much time is passing. Sit or lie down and close your eyes or relax with a soft gaze. If your mind wonders, that’s okay, that’s what brains like to do. Just bring your awareness back to the practice and continue where you left off.
Important: Stay curious. There is no judgement, just awareness.
- Start by noticing your breath. When ready, take a few intentionally slow, deep breaths then return to a comfortable, natural breathing pattern.
- Begin at your feet and work your way up through your body: ankles, calves, knees, hips, back, stomach, hands, arms, shoulders, neck, scalp and face.
- Take note of the sensations you feel. Temperature, weight, tightness, discomfort, tingling, emotions. Feel the way your body makes contact with the surface holding it. The air. Your clothing. If you find yourself holding tension, you can choose to accept and take notice of what you feel without trying to change it or you can see if you can let that area soften.
- Bring your awareness to your entire body as a hole.
- Take a deep breath then slowly begin to move your body completing your session.
- Thank yourself for this act of self-care!
Additional Relaxation Practices
Remember, relaxation is a skill that is strengthened through practice. In addition to practicing relaxation with a body scan, cultivate and incorporate a variety of methods to improve your stress management skills and develop a large toolbox.
- Breathing Practices (example: 4-7-8-breathing)
- Restorative Yoga
- Meditation
- Journaling
- Massage therapy
- Guided imagery
- Grounding practices