The body scan is a powerful grounding technique that systematically brings awareness to different parts of your body. This practice helps you reconnect with your physical self, release tension, and establish a strong foundation for processing work.
What is a Body Scan?
A body scan is a mindful awareness practice where you sequentially direct your attention through different regions of your body, noticing sensations without trying to change them. This technique helps bridge the gap between mind and body, particularly when feeling disconnected or overwhelmed.
Benefits of the Body Scan
Regular practice of the body scan offers numerous benefits:
For Grounding and Presence
Interrupts rumination and thought spirals
Creates immediate present-moment awareness
Strengthens the mind-body connection
Builds interoception (internal body awareness)
Provides an anchor when feeling emotionally adrift
For Processing Work
Helps identify where emotions are held in the body
Creates a baseline awareness before processing
Develops the observer perspective needed for dual awareness
Increases tolerance for physical sensations
Supports integration of processed experiences
For Overall Wellbeing
Releases physical tension
Improves sleep quality
Enhances body awareness for daily activities
Reduces stress-related physical symptoms
Supports emotional regulation
How to Practice the Body Scan in EmEase
Accessing the Exercise
Tap the Grounding tab in the bottom navigation
Select Body Scan from the techniques list
Follow the guided instructions
Step-by-Step Guide
Preparation
Find a comfortable position (sitting or lying down)
Ensure you won't be disturbed for the duration
Close your eyes if comfortable, or maintain a soft gaze
Take a few deep breaths to settle
The Body Scan Process
Begin with awareness of your whole body
Notice the overall feeling of your body as a whole
Feel the points of contact with the surface supporting you
Direct attention to your feet
Notice sensations in your toes, soles, tops of feet, ankles
Observe without judgment (warmth, coolness, tingling, pressure, etc.)
Slowly move attention upward
Calves and shins
Knees
Thighs
Hips and pelvis
Lower back and abdomen
Upper back and chest
Shoulders
Arms, hands, and fingers
Neck
Face (jaw, mouth, nose, eyes, forehead)
Scalp and top of head
Return to whole-body awareness
Notice your entire body as a unified whole
Observe any changes from when you started
Gently return to the environment
Deepen your breathing
Wiggle fingers and toes
Open your eyes if they were closed
Take a moment to notice how you feel
Detailed Guidance for Each Body Region
For a more effective body scan, here's what to notice in each area:
Lower Body
Feet: Temperature, contact with floor/shoes, any tingling or pulsing
Legs: Weight, pressure, tension in muscles, energy flow
Hips: Stability, balance, any holding or gripping
Core
Abdomen: Movement with breath, digestive sensations, emotional holding
Chest: Expansion and contraction, heartbeat, emotional sensations
Back: Support, alignment, areas of tension or ease
Upper Body
Shoulders: Level of elevation, tension, weight
Arms: Energy, heaviness or lightness, temperature
Hands: Sensitivity, temperature, subtle movements
Head and Face
Neck: Alignment, tension, pulse
Jaw: Tightness, relaxation, teeth contact
Face: Expression, temperature, areas of holding (forehead, eyes)
Scalp: Tension, tingling, temperature
When to Use the Body Scan
The body scan is particularly helpful:
In Relation to Processing
Before sessions: To establish baseline awareness
After sessions: To notice changes and integrate the experience
When feeling disconnected: To reconnect with physical experience
When emotions feel overwhelming: To ground in physical sensation
In Daily Life
During transitions: Between activities or environments
Before important events: To center and ground
When noticing stress symptoms: To interrupt the stress cycle
Before sleep: To release tension and prepare for rest
Variations for Different Needs
Quick Body Scan (1-2 minutes)
Briefly scan from feet to head in 3-4 broad regions
Notice areas of tension and consciously release
End with whole-body awareness
Tension Release Scan
Identify areas of tension during the scan
Gently tense those areas slightly more
Release completely while exhaling
Notice the contrast between tension and release
Breath-Focused Body Scan
Imagine breathing into each body part as you scan
Visualize the breath flowing to that specific area
Imagine tension dissolving with each exhale
Compassionate Body Scan
Notice areas of discomfort or tension
Direct kind attention to those areas
Mentally offer care to each part of your body
Thank your body for its continuous support
Tips for Maximum Effectiveness
Attention Quality
Maintain curiosity rather than judgment
Notice without trying to change sensations initially
Use gentle language in your internal dialogue
Return attention kindly when your mind wanders
Physical Considerations
Adjust your position if discomfort becomes distracting
Keep movements minimal but don't force stillness
Allow natural breathing throughout the practice
Consider a blanket if temperature affects your comfort
Practice Development
Start with shorter scans and gradually extend
Alternate between quick and detailed scans
Notice patterns of tension in your body
Track changes in body awareness over time
Troubleshooting Common Challenges
If You Feel Disconnected from Your Body
Start with obvious sensations like contact points with surfaces
Add gentle movement before beginning the scan
Use touch by lightly placing a hand on each area
Describe sensations aloud to strengthen the connection
If You Encounter Uncomfortable Sensations
Adjust your position if needed
Breathe into the uncomfortable area
Expand awareness to include surrounding areas
Approach with curiosity rather than resistance
Move to another area if discomfort persists
If Your Mind Keeps Wandering
Shorten the practice initially
Use more detailed guidance (from the app or self-directed)
Count breaths at each body part
Verbalize sensations internally or aloud
The Science Behind the Body Scan
The body scan is effective because:
It activates interoceptive awareness networks in the brain
It helps regulate the autonomic nervous system
It creates new neural pathways for body awareness
It reduces activity in the default mode network associated with rumination
It promotes integration between brain regions responsible for emotional and physical awareness
Integrating the Body Scan Into Your Routine
To make the body scan a reliable resource:
Practice regularly even when not distressed
Start your day with a brief scan to set a foundation
Use mini-scans throughout the day (3-5 breaths)
Notice how emotional states affect your physical experience
Combine with other grounding techniques for enhanced effect
Remember that body awareness is a skill that develops with practice. Each time you return to body sensations, you strengthen your capacity for present-moment awareness and emotional regulation.
The body scan offers a direct path back to present-moment awareness through our most immediate experience—the physical body. By cultivating this awareness regularly, you develop a powerful resource for both everyday wellbeing and deeper processing work.