Warm-Up Body Scan
Materials Needed:
To Support Feeling:
Bored
How to Do It
Perform a quick, active body scan, starting from your feet and moving up to your head. As you focus on each body part, gently shake, wiggle, or stretch it to wake it up and release tension. Imagine that you are turning on a light in each part of your body as you move upwards, bringing your entire body into a state of alertness and readiness.
Why It Works
A warm-up body scan helps to reawaken your body and mind, activating energy and focus that can help to combat the sluggishness and detachment often associated with apathy.
Guided Practice
Begin by taking a comfortable stance, feeling the ground beneath your feet. As you prepare to scan your body, notice any areas that feel particularly tense or relaxed. Allow your breath to deepen and see if you can soften any areas of holding.
With your attention on your breath, noticing the rhythm as it flows in and out. Start at the top of your head, slowly moving your awareness down through your body. Focus on sensations — perhaps a tingling in your scalp, the feeling of air on your face, or a gentle tightness around your jaw. Notice the texture of your breath as it moves through your body, perhaps like a soft wind moving through tall grass. As you continue to scan, pay particular attention to any sensations in your shoulders and back. Feel the weight of your shoulders, perhaps sensing a heaviness or lightness there. Notice any areas of tension — maybe a slight ache or a tightness. Stay with these sensations, exploring them with curiosity and openness. Allow yourself to go deeper into these feelings, noticing if there is a sense of holding or release, perhaps a gentle stretch or a softening. Move your awareness down to your hips and legs, feeling the contact points with the floor or chair. Sense the weight and stability of your lower body, the grounding pull of gravity. Notice if there are any subtle movements — a slight adjustment, a shift in weight. Stay with these sensations, letting them inform your awareness of how your body feels in this moment. Sense the rhythm that is naturally present in your breath and body, like a quiet dance between stillness and movement. When you feel ready, take a few deeper breaths, gently bringing your awareness back to your surroundings. Notice how your body feels now — perhaps more grounded, more aware, or simply more present. Open your eyes slowly, carrying this deeper connection with your body into the next activity, fully aware and engaged with each moment.