Why Body Scan? The Body Scan is a technique to develop body awareness and release tension. This exercise teaches us to observe our bodies with kindness and without judgment, leading to deep relaxation and heightened mindfulness.
Instructions for the Body Scan.
- Find a comfortable place and settle into a relaxed position, either sitting or lying down.
- Position: Choose a position where you feel comfortable. Make sure your back is straight and your shoulders are relaxed if you’re sitting, or lie flat with your arms resting if you’re lying down.
- Close your eyes: Gently close your eyes.
- Toes: Begin by focusing your attention on your toes. Become aware of the sensations in your toes. (15 seconds)
- Body Awareness: Slowly move your attention through each part of your body: feet, lower legs, knees, thighs, hips, abdomen, chest, arms, hands, neck, head. (60 seconds)
- Relaxation: Focus on any tension or discomfort. Breathe consciously into these areas and imagine the tension dissolving with each exhale. (60 seconds)
- Silence and Presence: Take a moment to enjoy the relaxation from the body scan. Be fully present in the here and now. (45 seconds)
Conclude the exercise by slowly opening your eyes and taking a deep breath before moving on to the next station.
"The best way to take care of the future is to take care of the present moment."
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Erlebnisnaturpfad
This project was supported and implemented by the Erlebnisnaturpfad-Verein at Cottbuser Ostsee. If you want to learn more about the association and the nature experience path, please click on the logo.
