Body Scan

A gradual body check-in to notice tension and sensation in each region, increasing somatic awareness as a grounding tool.

Body awareness can be triggering for trauma survivors. If body memories arise or dissociation increases, stop and use 5-4-3-2-1 Grounding with external senses only.

Starting Position

Choose a position that feels physically supported enough for you to notice your body without forcing yourself to relax.

You may sit with your feet supported or lie down if that feels comfortable and appropriate.

How to Practice

1

Begin in your chosen position and orient yourself to the room.

2

Move your attention gradually from one body region to the next.

3

Notice sensations without needing to change them.

4

Record only what you notice in each region.

5

If internal body awareness becomes distressing, stop and return to external sensory grounding.

Body Region Scan

Use the spaces below to record what you notice in each region. There are no right or wrong sensations to report.

1. Head and face — what do I notice?

2. Neck and throat — what do I notice?

3. Shoulders and upper back — what do I notice?

4. Chest and ribcage — what do I notice?

5. Arms and hands — what do I notice?

6. Belly and lower back — what do I notice?

7. Hips and pelvis — what do I notice?

8. Legs and knees — what do I notice?

9. Feet — what do I notice?

Sensation Summary

Overall sensation

Most tense area

Most relaxed area

What gentle action might support me now?

When to Stop

Dissociation increases
Flashbacks are triggered
Overwhelming body memories arise
Panic escalates

If any of these occur, stop the body scan and return to external sensory grounding.

Emergency Contacts

My therapist / counselor:

Mental-health support line:

Other emergency/support number:

Tamkinly TRC Recovery Journey https://tamkinly.com/recovery/trc