Body Scan

10 min · Somatic

A systematic scan from head to toe that builds awareness of physical sensations and stored tension. Helps connect mind and body, a foundation for somatic IFS work.

How to do it

1. 1

   Lie down or sit comfortably. Close your eyes and take three deep breaths.

2. 2

   Bring attention to the top of your head. Notice any sensations — tingling, pressure, warmth.

3. 3

   Slowly move awareness down to your face. Notice your jaw, eyes, forehead. Is there tension? Just notice.

4. 4

   Scan your neck and shoulders. These often hold stress. Breathe into any tightness.

5. 5

   Move down through your arms to your fingertips. Notice temperature, weight, any pulsing.

6. 6

   Bring awareness to your chest. Notice your heartbeat, the rise and fall of breathing.

7. 7

   Scan your stomach and core. This area often holds emotion. What do you notice?

8. 8

   Move through your hips, thighs, knees, and calves. Notice grounding in your legs.

9. 9

   Finish at your feet. Feel their contact with the ground.

10. 10

    Take a full breath and notice your body as a whole. What has shifted?

This is a self-guided reflective practice, not medical or psychological treatment, and it is not a substitute for working with a qualified professional. If something painful opens up, go slowly and reach out for support.