Body Scan
The body scan is an effective mindfulness exercise where you systematically focus your attention throughout your entire body. The primary goal is not to force relaxation, but simply to consciously observe any physical sensations present in the here and now—without judging them. This practice improves your connection with your body and helps you identify stress symptoms early on.
1. Preparation
Find a comfortable position, ideally lying down. Gently close your eyes and take a few deep breaths.
2. Feet and Legs
Direct your attention to your toes, feet, and ankles. Slowly move upwards through your calves and knees to your thighs.
3. Pelvis and Torso
Feel the contact with the surface beneath you. Notice your abdomen and how it rises and falls with each breath.
4. Back and Chest
Move up your back to your shoulders. Notice the expansion in your chest with every breath.
5. Arms and Hands
Consciously feel into your fingers, hands, forearms, and upper arms, all the way up to the shoulder joints.
6. Neck, Face, and Head
Relax your jaw. Mindfully notice your lips, nose, eyes, forehead, and your entire scalp.
7. Holistic Awareness
Stop moving from part to part. Instead, expand your awareness to include the entire body. Feel it as a whole.
8. Non-Striving
Important: If you feel pain, tension, or restlessness, simply acknowledge it. You don't have to change anything in this moment.