Directed Body Scan © Luann D. Fortune, January 5, 2009
Shift or adjust your body so you are comfortable and supported. Take a deep breath in. As you exhale, allow your eyes to close (Pause.) Take several more deep breaths. Allow yourself to put away thoughts and distractions from daily life, and give yourself permission to focus on yourself in this moment.
Notice your breath as you draw air from outside your body to inside your lungs. Notice your exhalation sends air from inside you to the space outside you. Continue to breathe, focusing on the in-flow and out-flow of air. Notice that your breath connects the external world to your internal self. Notice how this feels.
As you exhale, shift your focus to your internal physical body. Follow your breath as it enters your lungs, filling your chest, expanding your abdomen. (Pause). Notice your sensations inside your torso. Expand your awareness to your whole body (Pause). Notice where your attention next moves. Notice any feelings of pressure, movement, pain, temperature, or other sensations that you experience. Note any words that describe your internal experience in this area of your body.
Allow your attention to move through your body from the inside. Notice which body parts you can feel easily. Notice which body parts express little or no sensation. Continue moving your focus through the inside of your body. Note any words that describe your internal experience as you allow your attention to flow through your body.
Slowly, bring your attention back to your chest. Notice any sensations in this area. Now, shift your focus back to your breath. Inhale slowly. As you exhale, notice any feelings of pressure, movement, pain, temperature, or other sensations. Take several more slow, deep breaths, paying attention to your inhalations and exhalations (pause). Notice your exhalation sends air from inside you to the space outside you.
Gradually, bring your attention to the external world, the space outside your body. When you are ready, open your eyes.