We spend most of the day in our heads, you only think about your feet when they hurt.

Body scanning is a mindfulness technique used to cultivate present moment awareness and promote relaxation. It involves systematically focusing attention on different parts of the body, from head to toe or vice versa, while observing sensations without judgment. Body scanning can help individuals become more attuned to bodily sensations, release tension, and reduce stress.

Here’s how you can practice body scanning:

Find a comfortable position: Sit or lie down in a comfortable position, ensuring that your body is fully supported and relaxed. You can close your eyes if it helps you to focus inward.

Start with awareness: Begin by bringing your attention to your breath. Take a few deep breaths to center yourself and anchor your awareness in the present moment.

Begin the scan: Slowly shift your attention to different parts of your body, starting from either your head or your feet. You can choose to move systematically from one body part to the next (e.g., scalp, forehead, eyes, nose, cheeks, etc.) or focus on areas where you feel tension or discomfort.

Observe sensations: As you focus on each body part, notice any sensations that arise without trying to change them. You may feel warmth, tingling, pressure, or even discomfort. Simply observe these sensations with curiosity and acceptance.

Release tension: If you encounter areas of tension or discomfort, imagine sending your breath to that area and consciously relaxing the muscles. Allow any tension to melt away as you continue to breathe deeply and mindfully.

Progress gradually: Continue scanning through each part of your body, taking your time to fully experience each sensation. If your mind starts to wander, gently guide your attention back to the present moment and the sensations in your body.

End with gratitude: Once you’ve completed the body scan, take a moment to express gratitude for your body and the sensations you’ve experienced. Notice how you feel mentally, emotionally, and physically after practicing the body scan.

Body scanning can be done as a standalone practice or as part of a larger mindfulness or relaxation routine. Regular practice can help you develop greater body awareness, reduce stress, and enhance your overall sense of well-being.