Growth Strategy #35: Body Scan Technique

Growth Strategy #35:  Body Scan Technique

The body scan is a mindfulness-based relaxation technique that can be used to reduce stress and promote general well-being. 🛏️

The body scan involves focusing attention on each part of the body in turn, from the toes to the top of the head. As you focus on each part of the body, you may notice any sensations that are present, such as tension, warmth, or tingling.

Once you have identified a sensation, you can then choose to deliberately relax that part of the body. The body scan can be done while lying down or sitting in a chair. It is important to find a position that is comfortable and that you can maintain for the duration of the practice.

Good for: Helping you to relax
Best completed by: You

Here's how the technique goes.

Start by lying down in a comfortable position on your back. You can have your legs straight or bend them at the knees. Place your arms at your sides with your palms facing up. Close your eyes and take a few deep breaths.

Now, begin to focus your attention on your breath. Feel the rise and fall of your chest as you breathe in and out. Notice the sensation of the air passing through your nostrils. Keep your attention on your breath for a few minutes.

When you're ready, begin to scan your body from head to toe. Start with your scalp and face. Notice any tension that you're feeling in these areas. Then move down to your neck and shoulders. Again, notice any tension or tightness that you're feeling.

Continue scanning your body, moving down to your arms, chest, and belly. Notice the sensation of your clothing against your skin. Then move down to your hips and legs. Pay attention to any areas of tension or pain that you're feeling.

When you've scanned your entire body, take a few deep breaths and simply relax. Let go of any tension that you're holding on to. Stay here for a few minutes, letting your mind and body relax completely.

When you're ready, slowly open your eyes and get up slowly. Take a few deep breaths and notice how you feel. You should feel more relaxed and at ease.

Over time, with regular practice, the body scan can help to reduce stress levels and increase feelings of relaxation and well-being.

Have a great week!

Dionne xxx ✨

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