A 5-Minute Body Scan For Stress Relief

Sweeping your body and tuning in to its sensations is an effective tool to quickly drop into the present moment. First, the body is with us wherever we go—we just often forget it’s there because we spend so much time up in our heads. Second, feeling the body’s physical sensations actually helps ease stress and pain, increase our tolerance for discomfort, and improve relaxation; it can eventually get us to be more connected to our emotions and feelings, leading us to act more skillfully. As a result, this is an incredibly impactful and promising practice, despite its simplicity.

Transcript

Settle into a relaxing position,

And take a few full breaths to help you arrive.

Bring your attention to your head and face,

And feel whatever you feel in these areas.

Tune into the top of your head,

Forehead,

Eyes,

Cheeks,

Jaw,

Mouth,

And chin.

Relax any of these parts if they're tense,

Or if you're holding on.

Do the same thing with your neck and torso.

What is attracting your attention in the front and back of your torso?

What sensations are present?

Perhaps it's spaciousness,

Tingling,

Or tension.

You're not looking for anything in particular.

You're simply being open to whatever might be there.

Become aware of your lower body.

Your pelvis,

Legs,

And feet.

What do you feel in these areas?

There's no right or wrong answer.

There's simply your experience as it is right now.

It's quite possible that in some parts of your body you notice more the absence of sensation.

That's completely fine.

You haven't done anything wrong.

Feel your entire body all at once.

The parts touching the ground.

Any sensations present.

Even feel the space around your body.