💛 Compassionate Body Scan Practice

#bodyscan

A gentle check-in with your body—not to fix, but to listen. #script #stressgroup #flourish

Let’s begin with a short body scan to help you feel more connected to yourself.

This is a moment to pause and be with your body, gently and without judgment.

Nothing you notice is wrong. Your body isn’t misbehaving—it’s speaking.

You don’t have to do anything perfectly. You’re in charge of your experience.

If you need to move, stop, or change something, please do.

It’s not a failure in any way.

It’s the beginning of [[learning]] to trust yourself and listen to what feels right, and then respond to it rather than ignore it.

🧘‍♀️ Begin Here

Start by turning your attention inward.

Let your focus move from the outside world into your body.

Take a slow breath. You’re not trying to fix anything—just noticing.

Now, bring awareness to your jaw.

Is it tight or clenched? Can you let it soften, even a little?

Let your next breath move into this space—gentle, steady, kind.

Next, shift your attention to your shoulders.

Are they pulled up, braced, or tense?

See if they can drop just a bit.

Breathe into that space. In… and out.

Now bring your focus to your belly.

You don’t have to hold it in or control it.

Let it rise and fall with your breath.

Notice any sensation, and offer it your care.

These three areas—jaw, shoulders, and belly—are places we often hold stress without realizing it.

By softening them, you’re signaling to your body:

I’m listening. I’m safe enough to notice.

🌿 Moving Through the Body

Feet

Bring your attention down to your feet.

Notice what’s there—pressure, warmth, tingling, or numbness.

Whatever you feel (or don’t), just stay with it for a breath or two.

Legs and Hips

Let your awareness rise through your legs to your hips.

These parts carry your weight every day.

If you feel tension or heaviness, imagine laying a soft blanket over it.

Breathe here. Let it be.

Belly, Back, and Chest

Now return to the center of your body—your belly, back, and chest.

This area holds your heart, your breath, your instincts.

Is it tight? Still? Moving?

Just notice it. Stay present with whatever is here.

Arms, Wrists, and Hands

Bring attention to your arms and hands.

They hold, create, type, comfort.

Notice sensations—tingling, heaviness, stillness.

Let your breath move through them with care.

Shoulders, Neck, and Jaw

Return now to your shoulders, neck, and jaw.

Many ADHD women carry stress or masking here.

Soften your shoulders. Release your jaw.

Even a small shift matters.

Face and Head

Finally, bring awareness to your face and head.

This is where your brain works nonstop—thinking, scanning, protecting.

If it feels foggy, tight, or noisy, that’s okay.

You’re not broken. You’re human. Offer this space some warmth or rest.

🫀 Final Step: Anchor in Safety

Now bring your focus back to your feet.

Let them become your anchor—solid, steady, here.

Breathe in and out through that grounded spot.

This is your inner landmark—your nervous system saying:

I’m still here. I’m still with you.

🌱 A Reminder

You don’t have to feel calm for this to help.

The scan is the regulation.

Your body doesn’t need to be fixed.

It just needs to be heard.