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Body scan
Opt-in. A short attention walk from feet upward.
Body scan is off until you choose it
It walks attention through the body. Skip it if that doesn't feel right. Nothing is saved.
About this practice
This practice stays hidden until you choose to show it. If focusing inward brings up distress, stop.
Step by step
Feet (45 seconds)
notice both feet. You can wiggle them.
Legs (45 seconds)
the weight of your legs on the chair.
Belly (45 seconds)
no need to change the breath. Just notice.
Hands (45 seconds)
warmth or coolness in the hands.
Shoulders (45 seconds)
let the shoulders drop if they want to. Then open your eyes wide.
Where this comes from
The body scan as it is taught today comes from Mindfulness-Based Stress Reduction (MBSR), the program Jon Kabat-Zinn started at the University of Massachusetts Medical Center in 1979. It draws on older Buddhist meditation.
Why it can help
Moving attention slowly through the body can help you notice tension and let some of it go, and many people find it calming. Healthdirect lists scanning the body as one way to meditate. Turning attention inward is not comfortable for everyone, especially after trauma, so this stays off until you turn it on, and you can stop at any time.
For any health concern, talk to your GP or a doctor. HomeCircle is support, not medical care.
