Relaxing Body Scan

iVillage Member
Registered: 09-12-2003
Relaxing Body Scan
Sun, 08-08-2010 - 2:15pm

Body Scan 

  1. Sit in a chair with your back straight, your feet under your knees and your palms resting on your thighs. 

  2. Take a deep breath and let your attention be absorbed by the sensations in your feet. Feel, for instance, each foot's temperature, or the texture of your socks. 

  3. After a few breaths, move your attention to your calves. For several more breaths, sense your calves in the same way. 

  4. Gradually move your attention through each body part. After the calves, focus on your thighs, then your bottom, abdomen, lower back, chest, upper back, shoulders, arms, hands, neck, face, and head. 

  5. After scanning each body part, let your awareness cover your entire body at once. 

From Body+Soul, January/February 2010