Body Scanning: Tuning In to Your Body’s Subtle Signals

Our bodies often whisper before they shout — through tight shoulders, a clenched jaw, or shallow breathing. These are early signs of stress that we tend to overlook until fatigue or irritability sets in.

Body scan meditation is a simple yet powerful way to reconnect with those signals. Rooted in mindfulness practices by Dr. Jon Kabat-Zinn, this technique involves mentally scanning your body from head to toe, observing each sensation — tension, warmth, tingling, or ease — without trying to change it.

Over time, this practice helps you:

• Catch stress early: Notice subtle sensations before they build up.

• Observe without judgment: Instead of labeling discomfort as “bad,” simply acknowledge it.

• Reinforce the mind-body connection: The more you practice, the more attuned you become to your body’s cues.

• Activate calm: This gentle awareness shifts your nervous system from “fight or flight” to “rest and restore.”
  

  

You don’t need a special setting or equipment. Try it for a few minutes each day:

1. Sit or lie down comfortably.

2. Close your eyes and take a few slow, deep breaths.

3. Bring attention to the top of your head, and slowly move downward — face, shoulders, arms, chest, abdomen, legs, feet.

4. Simply notice what’s there, then release it with the next breath.
   

Even a short body scan between meetings or before bed can help you reset and ground yourself. By listening to your body, you learn to respond — not react — to life’s daily stresses.