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Full-Body Scanning: The 2-Minute Calming Exercise

Are you just… unsatisfied, sometimes?

We’ve all been there. Whether it’s due to periods of great stress or a regular baseline sense of displeasure… life isn’t always easy, is it? It’s important to remember that this is all part of being human.

However, also know you don’t ever have to settle—when things start getting hard or overwhelming, it could be an indicator
that you need to slow down.

We have a trick that may help.

The Here and Now

Mindfulness is the practice of bringing yourself to the present, experiencing life in the moment. It helps to decrease stress and anxiety, making you feel more grounded in your own mind and body. It’s a wonderful way to slow down and experience where you are in this moment, engaging with the sights and sounds around you.

The Full-Body Scan

There are many great ways to practice mindfulness—from journaling to yoga and running to meditation.

Today, we take a look at the Full-Body Scan. This technique is an important reminder to let go. It can help you train your attention to the present, and it’s the starting point for many different forms of meditation.

Here’s how you do it:

  1. On a bed, mat or even the floor, lie down flat on your back (if comfortable)
    with your palms down and feet in line with your shoulders. If you aren’t in a space where you can lie down, it’s perfectly fine to sit—just make sure your feet are flat on the floor, spine straight.
  2. Take a few deep breaths, getting comfortable, and close your eyes.
  3. Start at the top of your head. Focus on how that specific part of your body feels—really feels in this single moment. Do you have a headache? Is it cold in the room? Is your head against a pillow? Really focus on those sensations—and don’t rush! There is no time limit.
  4. Only when you have identified every sensation possible, do you move on, slowly but surely. Continue focusing, one by one, on each part of your body—scan gradually, moving from your head, past your shoulders, to your hips and then legs.

And most importantly, don’t worry if you don’t nail it the first time! This practice takes…well, practice! Mindfulness doesn’t happen overnight. Meanwhile, enjoy the journey as you continue forward, learning how to exist in the moment.

Full-Body Scanning: The 2-Minute Calming Exercise