5 Minutes Body Scan Guided Exercise

A body scan-guided exercise is a mindfulness practice that involves systematically directing your attention through your body. This exercise can be done seated or lying down, and typically takes about 5 minutes to complete.

The body scan guided exercise can be a useful tool for reducing stress, increasing mindfulness, and improving overall body awareness. It can be practiced regularly as part of a daily mindfulness routine or used as needed to help manage stressful or challenging situations.

Transcript

Welcome to the body skin relaxation exercise.

Over the next several minutes,

You will focus on the physical sensations throughout your body.

These sensations might be the feeling of clothes on your skin,

Smells,

The temperature of the air,

Sounds,

Tension with your muscles,

Or anything else you can feel.

Sometimes you might not notice any sensation at all.

Your job is to simply observe the sensations.

You do not need to change how your body feels or do anything else.

To begin,

Sit back or lie down in the comfortable position.

Close your eyes if you're comfortable doing so,

Or let your gaze soften.

Take a few deep breaths here.

Notice the feelings all throughout your feet,

Including your sole,

Heel,

Toes,

And top of the foot.

Notice the sensation of the ground,

Your shoes,

Or anything else you can detect.

Travel up your body,

Noticing the sensations in your ankles,

Shins,

And calves.

Notice sensations both deep in the muscles and on the surface of your skin.

Continue noticing the feelings in your legs as you move up to your knees and thighs.

Notice how your clothing feels against your skin.

Continue moving up your body,

Taking note of the feelings in your hips and backside.

Simply notice the feelings without any need to change them.

Pay attention to the feelings in your lower back and abdomen.

Notice how your body feels against a surface on which you are sitting or lying down.

For a few moments,

Pay attention to your breathing.

Notice how your abdomen rises when you breathe in deeply,

Falls when you exhale.

Experience the sensations in your upper back and chest.

Notice the feeling of clothing on your body.

Now notice the feelings in your hands,

Fingers,

And wrists.

Notice the sensations in your forearms,

Upper arms,

And shoulders.

Pay attention to the feelings in your neck and throat.

Notice the feelings in your face and head.

Pay attention to every feature in your face,

One by one.

Finally,

Slowly scan your entire body,

Noticing all the sensations from your toes to the top of your head.

The body scan exercise is coming to a close.

At your own pace,

Allow your eyes to open.

This concludes the body scan exercise.

Thank you.