Body scan

A body scan builds Self-awareness by noticing physical signals before they turn into behavior.

How to do it

1. Sit or lie still. Take two slow breaths.
2. Move your attention slowly: forehead, jaw, neck, shoulders, chest, stomach, hands, legs, feet.
3. At each spot, ask: tight, loose, hot, heavy, buzzing, numb?
4. When you find something, ask: "If this had a feeling name, what would it be?"

Common maps: anger in the jaw and fists, fear in the chest and stomach, sadness in the throat and eyes, shame in the face and shoulders.

See also

• Self-awareness
• Long-exhale breathing
• Name it to tame it

Cite this entry: Samual Nathaniel Brown. “Body scan.” The Emotional Literacy Encyclopedia, 10P Program, 2026-10-25. https://emotionalliteracy.org/tools/body-scan/