Body Awareness

Our bodies are a container for the thoughts, feelings, and emotions that build up throughout the day. This activity invites you to focus your attention in sequence on different parts of your body, from your feet to the muscles in your face. During this body scan, direct your awareness to your body as it is in the moment, including any difficult feelings that come up, without making judgements or trying to change things. This activity is designed to help you develop a mindful awareness of your bodily sensations. This activity can also be used to relieve tension.

1. Begin by bringing your attention to your environment. Notice your body as it is seated, feeling the support of the chair or the floor beneath you.
2. Begin to scan your body. For example, notice:

• the breath as you inhale or exhale;
• the feeling of your feet or legs on the floor or the chair;
• the feeling of your back on the chair;
• the feeling or sensation in your stomach;
• the feeling of your hands on your lap. As you scan each part of your body, pause to notice any sensations. For example, you may feel heat, weight, pressure, vibration, discomfort, relaxation, or something else. Continue moving up until you reach your head, pausing at each part of your body to notice any sensations.

3. If you choose, repeat the body scan, taking a moment to gently relax each part of your body.
4. Bring your awareness to your whole body as best you can. Take a slow, deep breath. Allow your head and neck to gently rotate, taking in the physical space around you.
5. When you feel ready, end the body scan and reflect on your experience using the questions below, and then return to your day.

• How does your body feel after completing the body scan? How did it feel before this activity?
• Are you holding any tension in your body? If so, try stretching those areas to relieve some of the tension.
• Did you find this activity helpful in building bodily awareness? When might you use this activity?