Visual body scan

Introduction

This is how you do the exercise

This exercise consists of three parts. The video at the bottom of this page shows the exercise step by step.

Part 1: Check-in

• Find a quiet place where you can be undisturbed for a moment, and set up the paper and drawing materials. Lie down or choose a comfortable sitting position. Feel your body and notice your breathing. 
• Take five minutes or longer to notice the sensations and emotions in your body. First, focus on what feels pleasant and neutral.
• Afterwards, you can carefully notice if there are also sensations and/or emotions that feel unpleasant or tense.  
• Don’t try to judge or label what you perceive as good or bad. Instead, look at your body with as much loving curiosity as possible. Note what is present with attention and remain mindful of your breath in and out. 

Part 2: visual body scan

• Now draw a simple outline of your body on a blank piece of paper, or print out an existing body outline.
• Color, draw, and/or write in the area where you noticed any sensations or emotions. Take as much time as you need with this expressive part. And let your intuition guide you in terms of which colors, shapes, images, or words you use to indicate what your body has made you feel. 

Part 3: Having a conversation with your body

• Now you will talk to what your body has to say. Look calmly at what you have written down on paper. And then ask your body the following question:‘Is there a specific body part or area that wants to say something?’
• Just wait and see what happens. Maybe you want to share something with your lower back, your heart, your hands, or another part of your body.  
• After you have intuitively determined which part of you wants to be addressed, ask yourself the following questions:
  • What do you want to express? 
  • What do you want me to know? 
  • What do you need?

If you wish, you can write down your answers to these questions.

Afterwards

After the exercise, take a moment to feel it through. Perhaps you will notice more calmness, clarity, or a connection with your body. It could also be that emotions, tension, or fatigue arise. All of that is okay.

Take another look at your drawing. Not to analyze it, but to look with gentleness and compassion at what your body may have made you feel. If the exercise releases a lot, it can be helpful to come back later to your drawing or discuss it with someone you trust.