Leading a body scan
The steps as introduced by the process holders voice
- Find a Comfortable Position: Start by finding a comfortable position, either sitting or lying down. Close your eyes if it helps you to focus.
- Focus on Your Breathing: Begin by taking a few deep breaths. Notice the sensation of the air entering and leaving your body. Allow your breath to become steady and relaxed.
- Bring Awareness to Your Body: Shift your attention to your body. Start at the top of your head and gradually move down, part by part, or from your feet up, depending on your preference.
- Scan Each Body Part: As you focus on each part of your body, pay attention to any sensations you may feel. Notice any areas of tension, discomfort, warmth, or relaxation.
- Release Tension: If you encounter any areas of tension or discomfort, consciously relax those muscles as you continue to breathe deeply.
- Stay Present: Try to stay present and non-judgmental as you scan through your body. Simply observe the sensations without trying to change them.
- Move Slowly and Mindfully: Take your time as you move through each body part. Allow yourself to fully experience the sensations in each area before moving on to the next.
- Complete the Scan: Continue scanning until you have reached the tips of your toes or the top of your head, depending on which direction you started from.
- Reflect: After completing the body scan, take a moment to reflect on how your body feels as a whole. Notice any changes in tension, relaxation, or overall sensation.
- End with Gratitude: Finally, take a moment to express gratitude for your body and the opportunity to connect with it in this way.
