Body Scan

Hey there, it’s Katie McClain, SEP, here, and I’m thrilled to guide you through a helpful somatic practice: the Body Scan.

Why the Body Scan Matters

The body scan isn’t just another mindfulness exercise—it’s a gateway to self-awareness and healing. As a Somatic Experiencing® practitioner, I’ve witnessed firsthand the power of this practice to unlock the body’s innate wisdom and facilitate healing.

By systematically bringing attention to each part of the body, from the soles of our feet to the crown of our head, we invite curiosity and compassion into our experience. We create space to notice sensations, emotions, and patterns that may have been hidden beneath the surface of our awareness. Through this gentle exploration, we can begin to unravel the knots of tension, release stored emotions, and foster a greater sense of well-being.

The body scan is particularly valuable for those who have experienced trauma or chronic stress. Trauma often leaves an imprint on the body, manifesting as tension, pain, or discomfort. By developing the capacity to notice and befriend sensations in the body, we can begin to gently unravel these patterns and restore a sense of safety and resilience.

Moreover, the body scan offers a refuge from the relentless chatter of the mind. As we anchor our attention in the present moment, we cultivate a sense of groundedness and ease. We learn to observe our thoughts without getting swept away by them, creating a spaciousness that allows for greater clarity and insight.

Body Scan Exercise:

This is the body scan.

We’re going to scan the body, little by little. There will be short pauses as we go along.

Before we begin, take a moment to notice how you feel in this moment.

[5-second pause]

All there is to do is notice and observe what you’re sensing and feeling in your body. No need change how your body feels in this exercise. We are simply noticing.

[5-second pause]

[10-20 second pause]

[10-20 second pause]

Move your attention up from the feet, noticing the sensations in your ankles, shins, and calves. How does your skin feel? What do you notice deeper into the body such as your muscles or bones?

[10-20 second pause]

Continue moving your attention upward on the legs noticing your knees and thighs both front and backside. What does the clothing or the air feel like against your skin?

[10-20 second pause]

Next, move to your hip area, both front and back. Bring anything you notice into your awareness for a moment, then let it pass.

[10-20 second pause]

Pay attention to the feelings in your lower back and abdomen. Notice how your body feels against the surface on which you are [sitting / lying down].

[10-20 second pause]

Pay attention to your breathing, noticing how your abdomen rises when you breathe in and then falls when you exhale.

[20-30 second pause]

Tune in to the sensations in your upper back and chest. What do your clothes feel like against your skin?

[10-20 second pause]

[10-20 second pause]

As you move up your arms, notice sensations in the forearms, upper arms, and shoulders.

[10-20 second pause]

Notice the feelings in your neck and throat gently moving to both the front and back.

[10-20 second pause]

Move to your face and attend to your jaw, mouth, cheeks, eyes, forehead, taking in what you notice along the way.

[20-30 second pause]

Take in the rest of your head, the top, sides, and bottom.

[10-20 second pause]

Next, slowly and gently scan your entire body from the tips of your toes to the top of your head, noticing briefly whatever sensations arise as you scan.

[10-20 second pause]

As we come to the end of our body scan, take a moment to notice how you feel. Perhaps you feel more relaxed, more present, or more connected to yourself. Whatever your experience, honor it with kindness and curiosity.

Remember, the body scan is a practice—an invitation to return again and again to the present moment, with openness and receptivity. As you integrate this practice into your daily life, may you continue to discover new depths of self-awareness, resilience, and well-being.

Thank you for joining me on this journey of exploration and self-discovery. Until next time, be gentle with yourself, and may you always find refuge in the wisdom of your body.

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