The body scan technique

The BelievePerform team provide a step by step guide for you to engage in a body scan technique. In doing so you will be able to analyse how you are mentally and physically feeling and pinpoint where stressors may be coming from.

Connecting to yourself regulalry in this way promotes well-being and by following this technique you will have the ability to carry this with you anywhere to practise at any time.

In this mental health infographic the BelievePerform team look at the body scan technique.

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  1. Get into a comfortable position that will help you relax. This can either be lying down or sitting in a chair. Find a quiet environment where you can engage in this process for 2 to 5 minutes.
  2. Slow your breathing down and get into a steady slow rhythm. Deep breathing is a great technique to learn.
  3. Start with the top of your body (head) and slowly move down your body. Notice if you are experiencing any sensations or tensions in parts of your body?
  4. Ask yourself the following questions as you scan your body – ‘How is my body feeling? How strong is the feeling? Do I feel tense or relaxed? Where do I feel the tension? Do I feel tired or energetic? What physical sensations are there?
  5. As you notice tension in different parts of your body continue to breathe slowly and become aware of how they make you feel.
  6. Identify one technique which will help you release your tension. Diaphragmatic breathing, deep breathing or progressive muscle relaxation are all great ways to help with this process.
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