Internal Family Systems (IFS) Therapy Bundle (444 pages)

Body Scan

Many times we can get so caught up in life that we can experience a lot of mental and physical discomfort that is caused by stress. Headaches, muscle pain and tension can often be caused by your emotional state. A mental body scan is a good, quick way to unwind and unpack the discomfort we are feeling. A mental body scan brings awareness to each individual part of our body finding the tension and discomfort and then relaxing that part of the body. The goal is not to completely rid yourself of all discomfort but to identify and manage it. Get comfortable, preferably lying down. Take 5 deep breaths and start to relax. Bring awareness to your feet. Start with your toes, relax the muscles in your toes and continue to breathe slowly and deeply then move into the soles of your feet. If you feel any pain or tension acknowledge it and breathe through it. Move up to your lower legs and repeat the process. Continue to the upper legs, bum and pelvis. Repeat for the rest of the body. Record your pain/tension on the following page. Exercise Steps:

You can also listen to the body scan meditation available (@therapycourse on youtube/insight timer).