5-Minute Body Scan With IFS

A gentle body scan to help you reconnect with your physical sensations and anchor yourself in the body. You’ll be invited to notice areas of tension or emotion without judgment, and to listen with openness, as if these body parts were speaking to you. This practice draws lightly from Internal Family Systems (IFS) by encouraging inner dialogue and curiosity.

Afterward, you’re invited to journal what came up, supporting deeper awareness and reflection.

Transcript

This short body scan is designed to help you connect with sensations in your body and I recommend keeping a journal nearby.

After the practice,

You may want to take a few minutes to write down what you notice.

Sensations,

Emotions or thoughts.

When you're ready,

Let's begin.

Come into a comfortable seated position or,

If you prefer,

Lay down on your back.

If you're lying down,

You may want to place support under your knees or your head.

Take a moment to align your body,

Letting your shoulders rest above your sitz bones and your neck in line with your spine.

Take a deep breath in through the nose and exhale through the mouth with a sigh.

Allow your shoulders to soften down the back.

Let your feet sink into the surface beneath you.

Let your hands rest openly on your thighs if you're seated on the surface beside you if you're lying down.

Begin to notice sensations in your fingers,

In your toes and notice the rise and fall of your breath.

Take a deep breath in through the nose and exhale through the mouth with a sigh.

Allow your shoulders to soften down the back.

Let your feet sink into the surface beneath you if you're sitting on the surface beneath and tell it,

I'm listening,

It's okay,

It's completely okay to feel what you're feeling.

Breathe into this area,

Letting your breath bring space to whatever you're sensing.

Now ask this part of your body,

Is there anything you need me to know?

Whatever arises,

See if you can stay present with it and allow it to be.

Listen.

Let your body speak.

As you come to the end of this practice,

You may want to take a moment to journal what came up.

This is a practice you can return to again and again to deepen the connection with yourself and to learn to listen to your body more intuitively.

Thank you for practicing with me today.

I look forward to seeing you again.