Body scanning is a quick mental exercise to help you increase body awareness. Body Scanning is a good way to learn how to speak to your body. It is the beginning steps to many more complicated exercises like progressive relaxation, autogenics, inner presence, and applied relaxation. You can see my list of sensing words that will help you identify the sensations sensed and learn the language of sensation.

1. Begin by becoming aware of your breath. Ride the waves of your breath and let it anchor you to the present moment.

2. Bring your attention to the soles of your feet. Notice any sensation there. Without judging them or trying to make them different, simply be present with the sensations.

3. Bring your attention to your ankles. Scan for sensations without judgment.

4. Proceed up your body to each body part: calves, thighs, pelvis, hips, buttocks, lower back, belly, mid back, upper back, shoulders, chest, upper arms, lower arms, wrists, hands, neck, face. Jaw, head.

5. You may wish to breathe into each part as you focus on them. This helps you focus and to relax each part as you go.

For this whole exercise you are simply noticing your body as a whole and each body part. You are not trying change anything sensed or felt, but just to notice and learn to pay attention. Once you can listen then you can proceed to change, understand or transform them.