Take a moment to notice the physical sensations in your body. Start by focusing on the top of your head and gradually move that focus down through your forehead, jaw, cheeks, back of the head, through the neck, and ending at your shoulders. Take a nice inhale through your nose and exhale out through your mouth while continuing to focus on your shoulders. Pay attention to any tension or relaxed feeling that may be present.
Notice, without making any adjustments to the way your body feels. Move slowly from your shoulders, down your upper back and chest, continue noticing what your body is telling you. Are your thoughts distracted or judgmental as you continue this exercise? If so, gently draw your attention back to the awareness of your body. Continue to notice any coolness or warmth, ease or tension, and any tightness or release.
From your chest and upper back, focus down towards your ribs, stomach, middle back, and gradually focus your attention on your low back. From there, continue down to your hips, upper legs then knees. Continue to follow that awareness all the way from your calves and shins to your ankles and feet, ending at your toes. Continue to take some nice inhales through the nose and exhale through your mouth. (End of exercise.)
After completing your body scan, go back and take inventory of any parts of your body that felt tense. Also remember what parts of your body felt especially relaxed. For example, after completing a body scan you might take inventory that, “I noticed my jaw was especially tight and my shoulder blades felt achy. I also noticed that my stomach felt heavy and cold while my legs and feet felt light and relaxed.”
Doing a body scan a couple times throughout the day can help you recognize signs of tension or stress. It can also help you recognize times when you feel especially relaxed. Having body awareness gives you some great insight to any possible adjustments that you may need to make throughout the day. Do you need to give yourself five minutes to relax? Do you need to take some deep breaths before you begin your day? Can you say an affirmation that helps you set the intent of a wonderful, joyous day? Are there parts of your life that are especially tense that need your attention?
Each month a local mental health therapist will discuss an area of mental health. This month’s contributor is Kelly Senty, MA, LPCC. Kelly is a Licensed Professional Clinical Counselor working in private practice at Steps of Change LLC.
Leave a Reply