Basic Body Scan Prompt – Sensing Form

Basic Body Scan.

1. Be sure to read the advisory notes about the sensing form before you begin (2 min read).

2. Imagine holding a flashlight in a dark room. Where the light pours, bring your attention and curiosity there. Sometime you catch a glimpse of a lumpy-can’t-quite-make-it-out object in the room. You don’t know exactly what it is – but by shining the light on it you get just a half-ounce more information about it. In this exercise, imagine that you are shining this flashlight around different areas of your body.

3. It is often helpful to set a timer. Pick a time that sounds doable/easy for you. 1 minute, 5 minutes, 10 minutes, etc.
As you fill out the sensing form you might chose to set yourself another timer. If only 1 minute feel doable/easy, you can allow yourself to leave some questions unanswered for this particular session.

4. To begin your body scan, it is often simplest to start at your toes and work your way upward, or at the tip of your head and work downward. Need inspiration? Try exploring your genitals, tongue, eye area, spine or skin? Whatever pattern – or region – sounds interesting to you in this moment, do that.

Set your timer.
Begin your body scan.

5. As you fill out the sensing form below, you might find your sensation start to change. If you feel nothing, make a note of that. The goal here is to try it, to attempt. Whatever happens, whatever you do/do not find beyond that attempt is all ‘bonus’.

Set your timer.
Fill in your sensing form:

 

Sensing Form.
1. Location
Where/do you notice a sensation(s) that is ‘speaking up a bit louder’ than other areas?


For example, is it near your spine? On your skin? Behind you? In your belly area? Your brow area? A foot in front of you? Etc. Draw/Fill-in the location that seems to be closest to where you felt/feel this sensation.

 

2. Direction
Is this feeling staying perfectly still? Or is it moving just a little bit, or a lot – in this or that direction?
Circle, cross out, or add any words that apply to the directionality of your feeling:
zig zag — upward — downward — every direction — spiraling — towards my center — away from my body — hovering in one place — …

 

3. Tempo/Speed
If this feeling is moving/vibrating, what speed does it move, on a scale of 0 = absence of movement – to – 10 = fastest movement you can imagine:
0   1   2   3   4   5   6   7   8   9   10
Circle, cross out, or add any words that apply to the speed of your feeling:
frozen lake — old TV static — deer in headlights — gentle stream — storm winds/electric storm — dead or sleeping body — plants buds in spring — like a snail moves — pouring molasses — …

 

4. Other qualities of this movement/vibration?
Circle, cross out, or add any words that apply to your feeling:
elevator — bike ride on bumpy street — stop-and-go traffic — ice skating — flopping — floating — lightening bolt — bungie jump — like falling boulders — person getting an electric shock — stubborn donkey — ‘good’-tingly — hum/buzz — rhythmic/arrhythmic — …

 

5. If you imagine/touch-feel this feeling or lean your weight on it, what is it like?
Circle, cross out, or add any words that apply to your feeling:
plastic — concrete — mud — sandpaper — fog — elastic — wood — brittle — moist soil — fleshy — soft — coral-like — sparkling — fragile — solid –…

 

6. Flavor
If you could taste/imagine what it might taste like,
Circle, cross out, or add any words that apply to your feeling:
bitter — mellow — moldy — chocolate — metallic — warm — acidic — round –…

 

7. Color
Was there an element of color present in the feeling you are investigating?

Circle, cross out, or add any words that apply to your feeling:
glitter-sparkling — like sunlight — black but with swirling streaks — like a shadow — red –…

 

8. Temperature
Circle, cross out, or add any words that apply to your feeling:
sauna — warm blanket — ice — refreshing/cool –…

 

9. Sounds/Words
Are/were there any internal sounds, words, or thoughts which seem to be related?
Circle, cross out, or add any words that apply to your feeling:
oh! — noooooo! — erghhhh! — closer. — sigh. — yes! — shwooooooosh! — that way! — …

 

10. More?
Did you find any new realizations or did any remembered-realizations pop up for you?
Is there anything you found that feels important to remember (for today, this week, this month, etc)?
Did anything shift in how you understand/feel how your emotions-body-thoughts relate to each other?
Anything more?

 

Try other prompts here. To talk with others about this, share some part of your experience, or what-have-you: Sensing Form Forum.

* This material is free for personal use!
To share this material with students/clients in teaching, therapeutic or all other purposes: include erin bell 2019 as citation + send from $1 to $100 – to gertrudious AT gmail.com via Paypal.