Tip #1: Body-scan meditation

Body scanning is a process of paying attention to each part of the body, one at a time. It is a common part of many formal mindfulness programs. The Body-scan meditation is designed to help you enter into deep relaxation, accept your body as it is, work with discomfort and pain, and improve your focus and attention.

By regularly practicing this meditation, which takes 10-30 minutes, you will gain better awareness of your body. Practice a deep state of relaxation that helps eliminate the effects of tension and stress accumulated during the day. You learn to accept your body as it is, without judging it with kindness. Body-scan also offers an opportunity to effectively work with bodily sensations and feelings of discomfort or pain. One of the results of regular practice is also an improvement in overall concentration and mindfulness.

If possible, have the youth lie on their back or sit comfortably in a chair during the exercise. If they begin to feel uncomfortable or emotional at any point, ask them if they want to continue or stop. Be prepared to process whatever comes up. It is not uncommon for teens who have experienced trauma to become aware of deeply held feelings or thoughts as they focus on individual body parts. If they need to stop, process what has come up with them. Help them integrate memories from the past with the safety of the present moment.

How to proceed step by step

Let's begin. Breathe in slowly through your nose for four counts: 1 -2 - 3 - 4. Breathe out through your mouth even more slowly, for eight counts, as if you were blowing up a giant bubble: 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8. Now you can let your breath flow freely.

Focus your attention on your left foot. Just notice your left foot – toes, heel, foot, instep. Notice what it feels like.

Then move to your left ankle. Notice how your left ankle feels. Are you aware of any physical sensations there? Is it cold, warm, does it feel light or heavy, does it feel painful? You may not feel anything. That's okay.

Then pay attention to your left leg from your foot to your knee, thigh, upper leg to your hip. Notice if your left leg is tense or relaxed, warm or cold, light or heavy.

Now notice your right foot. Focus on your right foot – toes, heel, ball of the right foot, instep. Notice how it feels.

Then move to your right ankle. Notice how it feels. Pay attention to whether you notice any physical sensations or sensations there. Is it cold, warm, does it feel light or heavy? Do you feel any pain? You may not feel anything. This is normal.

Then pay attention to your right leg from the foot to the knee, thigh, upper leg to the hip. Notice if your right leg is tense or relaxed, warm or cold, light or heavy.

Now focus on both legs from your toes up to your hips. Stay still, breathe, and send kind and loving thoughts to your legs. You can mentally thank them for all the work they do for you every day.

Now move your attention to your belly area. Just notice if you feel anything in your belly area. Let all the feelings be as they are. Send kindness and gratitude into your belly.

Now notice your back, from your hips up to your shoulders. Feel the sensations in it. Just sit/lie down for a moment and notice your back. And if you don't feel anything in it, that's okay.

Now move your attention to your fingers, thumbs, wrists, arms, and shoulders. Just notice how your hands feel.

Focus on your neck and throat. Swallow and notice what you feel in your neck and throat.

Now notice your face: chin, mouth, cheeks, eyes, eyebrows, forehead, and finally ears.

Now try to feel your whole body resting here. Can you feel your whole body? If you want, you can now send a thought of kindness and gratitude to your whole body for what it does for you every day.

Now take a deep breath into your belly and fill your entire body with air. Gently exhale the air as if you were blowing up a huge bubble and getting rid of everything that needs to go away.

Slowly, at your own pace, open your eyes and bring your attention back to the room.

You can also use one of our body-scan recordings:

Basic body scan (10 minutes)

Body-scan with gratitude for the body (15 minutes)

Author: Veronika Veselá