Coming back to the body and the present moment · worksheet 17
For 10 minutes, move your attention through your body, like a torch. There is nothing to achieve: just notice what is there, even if it is unpleasant or there is nothing.
Before you start
- What it is for: To live in your body rather than your head, and to tolerate sensations better, including those of anxiety.
- 10 to 15 minutes, in a quiet place. You can do it sitting or lying down.
- You are not trying to relax, but to notice: tension, warmth, tingling, nothing… anything goes.
- If an area feels uncomfortable or brings back difficult memories, move on to the next one or open your eyes.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Note what you notice and what you found difficult. Noticing “nothing” in a part of the body is also an observation. Over the days, attention usually comes back more easily.
If you find it hard
If your anxiety rises, shorten it, keep your eyes open and start with your feet and hands. You can stop at any time.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Train attention to rest on bodily sensations, area by area, with curiosity, to step out of rumination and tolerate the sensations of anxiety better.
Rumination, physical anxiety, chronic tension, difficulty falling asleep. Duration: 10 min; once a day for 2 weeks.
References
Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delacorte.
Segal, Z. V., Williams, J. M. G. & Teasdale, J. D. (2013). Mindfulness-Based Cognitive Therapy for Depression (2nd ed.). Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
