Body Scan

This exercise is typically called a “body scan.” The objective is to bring a gentle and non-judgmental awareness to each part of your body, relaxing and releasing any pain and tension as you go.

Sit or lie in a comfortable position. If you chose to lie down to do this exercise, be sure you’re not too tired, so that you stay awake. Start by taking a few deep and relaxed breaths. Breathe in and out, filling up your belly as well as your lungs. When you’re settled, start by bringing your awareness to the top of your head. Notice any tension, pain or other sensations. Let go of any judgments, fears or other feelings you may have about the tension there and just notice it. Inhale and imagine the area softening and opening; exhale and feel the area relax and release. Next move your awareness down to your face. Feel your eyes, nose, mouth, jaw and ears. Again, simply notice any tension or pain, letting go of judgments or fears; inhaling, softening and opening the area; exhaling, relaxing and releasing. Now bring your awareness to your neck and the base of your skull. Repeat with the breath: inhale, softening and opening; exhale, relaxing and releasing. Continue to “scan” down the rest of your body slowly, bringing your awareness to your shoulders, arms, wrists, fingers and hands; then move back to your torso, noticing and releasing your chest and upper back, your abdomen and middle and low back, your pelvis and buttocks, down your legs to your knees, ankles, feet and toes. Using as many breaths as needed to soften and open, relax and release each part of your body.

If you come upon a place that holds a particular charge, either an area of chronic pain or an area that you notice just now calling your attention, continue to stay with the sensation or pain in your mind’s eye, inhaling and exhaling slowly and gently. There’s no need to “force” the area to release, just breathe into it and notice what’s there. Particularly in the case of chronic or severe pain, it is common for us to move away from the sensations and into the emotions we have about the pain. For instance, if you come to your neck and are having trouble relaxing the area with your attention and your breath, you may notice your mind starting to think about the pain, rather than just sense it. You may find yourself thinking about the pain: “I always hold my tension here,” or, “This pain is too intense for me to say with.” Or, if the pain is a result of an old trauma, you may notice a strong aversion to keeping your awareness on the pain. In these cases, just notice the thoughts or the resistance, gently acknowledging them with your awareness, giving yourself permission to either stay with it or move on to the next body part.

Finally, after scanning all the way down to your toes, imagine your body as a whole. Feel each part relaxed and connected. If you find there are still areas that feel tight, you may return to them with your awareness and your breath, or simply allow them to be just as they are. Imagine a big ball of light above your head. Let the ball of light pop over you and spill into your body, like liquid gold, from the top of your head all the way down to your toes, filling every square inch with light. When you’re finished, take a deep breath and open your eyes.