Scan Your Body in Mindfulness

Instructions: Slowly and deliberately read the script below. If you'd like, you can read the exercise's purpose before starting. Instructions are not read audibly in brackets [].

The goal of a body scan is to focus your attention on each area of your body in turn, starting with your head and continuing down to your toes. You look for tension in each part of your body and then work on relaxing those muscles. This exercise helps you become more aware of your body's tension spots while also teaching you how to relax them.

Sit calmly with both feet on the ground and hands in your lap for this body scan exercise. Allow yourself to sink into the chair and feel at ease.

Intentionally scan your body. Photo by nicollazzi xiong from Pexels

You can close your eyes or keep them open and concentrate on something in the room if you like. Take note of your breath, including the inhalation, exhale, and space in between. Concentrate on inhaling deeply and exhaling quickly to relieve stress. [Take a few moments to think about it.] Recognize your body's current state of being.

[Take a few moments to think about it.]

Bring your focus to your cranium. Make a mental note of any stress you're experiencing. Then take a big breath in and let go of any stress in your thoughts with an exhale. [Take a few moments to think about it.]

Shift your focus to your neck and shoulders now. Any stiffness in your neck or shoulders should be noted. Then take a long breath in and relax your neck and shoulders on the exhale.

[Take a few moments to think about what you're about to say.]

[Take a few moments to think about what you're about to say.] Rep the preceding three sentences for each of the areas below, pausing for a few seconds between each.]

Arms, hands, and fingers are on the back.

Legs Feet and toes Abdomen

Return your focus, concentration, and awareness to your breathing now. Bring your attention and awareness back to the present moment with one more breath, and you'll be ready to face the day with mindfulness, calm, and focus.

The Active Workplace Study was used as a source.