How to do a body scan

I’ve found somatic work helpful when working with clients who have experienced domestic abuse or trauma or for clients experiencing extreme stress. A body scan meditation is one of my favourite exercises, which I use every night before going to sleep. 

A body scan is a mindfulness practice that involves bringing attention to different body parts, typically starting from the toes and moving upward to the head or vice versa. It’s often used as a relaxation technique to help reduce stress and increase awareness of our physical sensations. 

Here’s a simple guide on how to do a body scan:

1. Find a comfortable position: Sit or lie down in a relaxed position. You can do this practice either with your eyes closed or open.

2. Relax: Take a few big deep breaths to relax your body and mind. Allow any tension or stress to melt away with each exhale.

3. Start from the toes: Begin by bringing your attention to your toes. Notice any sensations you may feel in this area, such as warmth, tingling, or tension. You don’t need to change anything. Just observe.

4. Move upward: Slowly move your attention upward, focusing on each part of your body one at a time. Progress from your feet to your ankles, calves, knees, thighs, hips, abdomen, chest, back, shoulders, arms, hands, neck, and head.

5. Can you notice any sensation in your face, is your jaw tight, are you frowning? Are you gritting your teeth? Can you soften any tightness?

6. Notice sensations: Pay attention to any sensations you may feel as you focus on each body part. This could include warmth, coolness, tension, relaxation, tingling, or numbness. Try to observe these sensations without judgment, simply acknowledging them as they are.

7. Stay present: If your mind starts to wander or you become distracted, gently bring your focus back to the present moment and the sensations in your body.

8. Finish with the whole body: Once you’ve scanned each part of your body, take a moment to bring your attention to your body as a whole. Notice how it feels overall, any areas of tension or relaxation, and how your breath moves through your body.

9. End with gratitude: When you’re ready to finish your body scan, take a moment to thank yourself for taking the time to practice mindfulness.

You can adjust the length and pace of your body scan to suit your preferences and available time. It’s a practice that can be done anywhere and anytime to help with grounding, relaxation and self-awareness.