Your new practice is to perform a 5 minute mind-body scan.

It’s simple and easy. Every day take just 5 minutes and find a quiet place where you won’t be interrupted.

This could be in your bedroom just before bed. It could be in your office with the door closed. or your car. Heck, even the bathroom will do!

All you need is 5 minutes.

To start the mind-body scan get comfortable. Sit, stand or lie down, it doesn’t matter. Then relax your stomach and take 3 deep breaths. Think about breathing through your belly button.

If you need help place your hand to feel it rise as you inhale and fall as you exhale.

Now, start noticing your body.

Start with your head. How does it feel?

Next your neck. How does it feel?

Move from your head down to your toes – piece by piece. Think about these questions:

What are feeling in your eyes, your ears, your nose?

Are you clenching your jaw?

Are your facial muscles tight or loose?

How are you holding your head? Straight, pushed-forward like E.T., tilted to one side?

Where do you feel your breathing? In your chest or in your stomach?

Do you feel a breeze on your skin? Is it warm or cold in the room? Are you sweating or shivering?

You get the idea!

Work your way from your head down to your toes with this step-by-step scan.

If you want some help below you will find audio which will guide you through the steps.

You’re just scanning, go slowly. Just observe, like a scientist.

If you notice something, think to yourself, “Huh, that’s interesting”, and then move on to the next area.

You can write down what you notice if you like, but you don’t have to.

Either way this body scan should take you only 2 or 3 minutes.

And once you finish it’s time to do the same for your mind.

This part is trickier, so ask yourself these 3 questions to get you started:

What am I sensing physically?

What am I feeling emotionally?

What am I thinking?

Try to notice and name what you’re thinking and experiencing.

Don’t worry if you’re not good at this sort of thing. We can’t always describe what’s happening inside us. That’s OK, just observe.

Remember, this mind-body scan should only take another 2 or 3 minutes.

Again, the whole mind-body scan is only 5 minutes, so you’re not spending all day here. You’re just reviewing each part of your body and then looking into your mind.

And you’re noticing stuff – that’s it!