Preparation for the bodyscan

Find a quiet place where you won't be disturbed. Lie down on the floor or on a bed, ideally with your arms resting alongside your body. If it's more comfortable, you can also sit on a chair or in an armchair.

Breathing

Close your eyes and focus on your breathing. Take a few deep breaths in and out. Observe how your belly and chest rise and fall, and notice where your body touches the surface beneath you.

Scan your body

Gradually go through your whole body, noticing temperature, pressure, tension, itching, or any other sensations you feel. Give each part of the body at least a few seconds of attention. Start at the tips of your toes, move through the soles and tops of your feet up to your calves, knees, and thighs. Continue through the abdomen, chest, and back, both hands and arms up to the neck, and finally focus on the head and facial muscles. Also pay attention to your eyes, ears, and forehead. If you feel something unpleasant somewhere, don’t hesitate to pause for a moment, breathe into it, and try to release the area.

Ending and reflection

Once you’ve felt your entire body, stay in the state of relaxation for a moment and then gradually begin to return. Move your limbs, tense your muscles, and slowly start to notice your surroundings again. When you’re ready, open your eyes. Take a moment to reflect on how you’re feeling right now. What did you realize during the bodyscan? What sensations did you discover?

Repeating the bodyscan

Bodyscan is an easy and effective method that helps you connect with yourself and your body, and it can often provide valuable feedback about your current experience. If you want to learn more techniques like this and focus on improving your mental well-being, don’t hesitate to seek a professional.

Did you like the article? It was created under the auspices of Alive Cares.

Author: Mgr., Bc. Tereza Jandová – addiction specialist, therapist, psychologist in healthcare