Body Scan - Rossana Counseling

Body Scan

Body Scan guided meditation with Rossana 

Practicing the body scan is the opportunity to offer the body the attention and care, intentionally.

The invitation is to stop, find a comfortable, silent place, and follow the instructions.

Inevitable the mind will wander off, this is completely normal. Just noticed what took the mind away, give it a short label, and gently bring the mind back to the body.

According to Jon Kabat-Zinn, here are some sensations you may experience during the body scan.

tingly burning pounding throbbing trembling light/heavy

tight/loose shooting stinging airy cutting tense/relaxed

soft/rough prickly pulling burning vibrating cool/warm

stiff/flexible numb achy sinking clammy/dry airy/dense 

shaky itchy pulsing achy dull/sharp

Emotional reactions you might notice

impatience/wanting to stop neutral enjoyment/wanting to continue

release joy sadness fear grief pride

disgust surprise anger frustration anticipation shame

Thoughts that may occur

Reviewing the past Imagining the future Thinking about others

Planning Evaluating/analyzing Circular thinking 

Wishing/hoping/comparing Labeling/cataloging Judging your experience

© 2005 Jon Kabat-Zinn, Coming To Our Senses

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