Body Scan Meditation
While Calm Place creates a refuge to go to, Body Scan builds a different skill: noticing what is happening in your body, without judgment and without being overwhelmed by it. This is foundational for EMDR work, where tracking body sensations is part of the processing protocol.
The Practice
- Find a comfortable position. Sitting or lying down. Eyes closed or softly downcast.
- Begin with three slow breaths. In through the nose, out through the mouth. Let the exhale be longer than the inhale.
- Start at the top of your head. Simply notice — what sensations are present? Tingling, pressure, warmth, nothing? No judgment. Just noticing.
- Move slowly downward. Face, jaw, neck, shoulders. Chest, belly, arms, hands. Lower back, hips, legs, feet. Spend a few seconds at each area.
- Notice without fixing. If you find tension or discomfort, you do not need to change it. Just notice it is there. Acknowledge it.
- Return to the breath. When you have scanned the whole body, bring attention back to the breath for a few cycles before opening your eyes.
Start with 5 minutes. Build toward 10–15 over time. The goal is not relaxation — it is body awareness. Some scans will produce relaxation. Some will produce increased awareness of tension or sensation. Both are useful.
Some people find body awareness activating rather than calming — particularly those with significant somatic symptoms or dissociation. If the scan increases rather than decreases distress, return to Calm Place instead. Body awareness can be built more gradually. This is not failure; it is useful information about where your system is.