EMDR Trauma Healing Workbook

BODY SCAN CONTINUED

Step 2: Become Aware of Your Lower Body Start with your torso. What are you experiencing? Is your belly at ease, or are your stomach muscles cramped and tight? Do you feel nervous or calm? Now you can focus on your lower back. It is usual for this part of your body to accumulate tension and weariness. If you feel a negative sensation, breathe in and breathe out. Welcome whatever feelings you may be experiencing in your lower back, and keep doing the exercise.

If your mind starts to wander, gently shift your focus back to your body. You can continue upwards, scanning your chest and back. What do you feel?

Now, could you bring awareness to your hands? Start with the fingertips, through the fingers, and the palm of your hands. Be aware of any numbness, tingling, or temperature you may feel.

Move your attention up towards your forearms, through your elbows, and the upper part of your arms. Spend 5 minutes on this step.

Step 3: Become Aware of Your Shoulders and Head Now bring your attention to your shoulders and all your neck muscles. Please keep in mind how this area feels. Do you have tension in the muscles?

Move your awareness up to your head. Be mindful of your chin, mouth, nose, eyes, and ears. Do you have any physical sensations or any type of strain?

Please keep in mind how your head feels too. Do you have a headache or feel any form of pressure? Does your head feel light and relaxed, or does it feel heavy and tight?

Don't worry if your mind starts wandering; just slowly shift your focus back on the exercise.