EMDR Trauma Healing Workbook

Body INTERWEAVES

The mental body scan assists an individual with not only muscle relaxation but also promotes stress relief. This simple technique reconnects a person with their body awareness and, as a result, can help you recognize what the physical aspect of you needs.

This method is segmented into three parts in connection to the different areas of your body: the lower body, upper body, and the head.

Dedicate 15 minutes daily for one full week to do this exercise. If you find it helpful, you can continue doing it.

Step 1: Become Aware of Your Lower Body Start off by choosing a quiet space and get into a comfortable sitting position with your feet grounded on the floor. Begin by slowly focusing your attention on your feet. Be aware of the sensations you feel, starting with your toes. Gradually, move your attention to the soles of your feet, up through the ankles.

If you detect pain, acknowledge it, and any thoughts or emotions accompanying it, and gently breathe through it.

Next, concentrate on the lower parts of your legs. Notice any sensations that you might experience there. Does this part feel tense? Or does it feel light?

Slowly move your attention to your knees. Keep on moving your awareness upwards towards your thighs. This entire step can be done in 5 minutes.