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Focusing The Mind

Body Scan

Focusing The Mind

Body Scan

Learning Outcomes

Self-awareness
Self-management

Materials Needed

Laptop (optional)

Time it Takes

15 minutes

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Did You Know?

When we nurture, respect and tune into our bodies, they teach us important information about ourselves.

What?

An opportunity to tune-in to the physical sensations of the body and simply take note of how it feels in the moment.

Why?

A Body Scan can help reveal places in the body that need our attention and healing. By deliberately placing attention on our body sensations, we are able to befriend and better understand where in the body we are storing physical and emotional pain.

How?

  • Invite participant(s) to find a comfortable place to sit or lie down.
  • Lead the Body Scan practice by playing the recording or reading the instructions below.
  • Once the activity has concluded, give the participant(s) a moment to reflect on how they feel.
  • After a brief pause, engage the participant(s) in a dialogue, using the conversation starter as a jumping off point.  

Leading Body Scan

  • Begin lying down on your back, or seated upright with arms relaxed by your side or on your lap.
  • Take a moment to settle into your body, closing your eyes or softening your gaze downwards.
  • Bring your attention to the flow of your breath.
  • Notice each breath coming into the body with an in-breath, and leaving the body with an out-breath.
  • With each out-breath, allow the body to relax.
  • No sensation is right or wrong; the intention is to simply open your awareness to how your entire body feels.
  • At the end of your next out-breath, bring your attention to focus on the back and the top of your head.
  • Simply notice what sensations arise, and remain open to the experience.
  • If you get distracted by other thoughts, emotions or body sensations, notice what is distracting you and gently let it go by redirecting your attention back to the back and top of your head
  • Now, bring your attention to focus on your face – from forehead to chin and from ear to ear. Let your facial muscles be soft.
  • At the end of your next out-breath, shift your attention to focus on the length of your arms – from your shoulders right down to your wrists.
  • Now, bring your attention to your hands – the palms of your hands, the back of your hands and the fingers. Notice the sensation of touch between the hand and the surface where it is resting. Let your arms and hands be at rest.
  • Place your attention in the area of your torso – from the chest all the way down to the hips.
  • Notice the rising and falling of the chest and belly as you breathe in and out.
  • At the end of your next out-breath, bring your awareness to focus on the length of your legs – from the hips all the way down to the ankles. Let your legs be at rest.
  • Now, bring your attention to your feet – include the soles of the feet, the tops of the feet and the toes. Let your feet be at rest.
  • Finally, bring your attention back to the flow of your breath. Allow each in breath to be a new beginning and each out-breath to be a letting go.
  • When you are ready, slowly bring your attention back to your surroundings and let how you feel now inform you.

Conversation Starter

  • What did you learn as a result of the Body Scan practice?

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