Step 2: Body Scans

The facilitator explains what a body scan is, then plays this video on YouTube (in English), finds an equivalent in their language, or performs the body scan themselves (15 minutes).  

If someone is deaf or hard of hearing, please provide visual slides of the chosen body scan so everyone can follow along.  

Example:  

Who here is familiar with body scans or has tried one before?   

A body scan meditation is a component of the Mindfulness-Based Stress Reduction (MBSR) program created by Jon Kabat-Zinn. When a body scan is performed, you systematically and purposefully move your attention throughout your body with your mind. You pay attention to all the different sensations coursing through your body without judgement, merely observing, getting to know and understand your body 

The more you practice the more equipped you become, and the easier it will be to notice what is happening within your body. Why is this useful? The body speaks, and if you do not know what it is telling you then you cannot act accordingly. A sudden headache, dread in your stomach, the need to go to the restroom because you are nervous, warmth in your chest, tension in your shoulders… this is your body speaking to you. Are you in tune with your body?  

Understanding your body better means you are understanding yourself better. You learn to listen to your needs, trust your intuition, and have a way to calm and heal yourself. All of this will help you when negative experiences occur, like micro-aggressions.  

Let us try out a body scan meditation. If, at any point, you experience too much discomfort, become panicky or scared, stay with your breath until you feel better. If things are still too much, try opening your eyes, looking around the room to orient yourself, looking at something that is comforting or soothing to you.  

All right, ready? Please sit comfortably, close your eyes, and take a deep breath.