Gentle Body Scan

The body scan is a core exercise in Mindfulness-Based Stress Reduction, a secular programme developed by Jon Kabat-Zinn in the late 1970s.

Steps

• Lie down or sit. Take three slower breaths.
• Bring attention to your toes. Notice warmth, pressure, tingling, or nothing at all.
• Slowly move upward: feet, legs, hips, belly, chest, hands, arms, shoulders, neck, face.
• Where you find tension, imagine breathing into that area and letting it soften a little.
• Finish by sensing the whole body at once.

Care note

If attention to a body area brings up pain or distressing memories, you can skip it, open your eyes or stop. Ongoing pain deserves a check-up with a health professional.