Ask pretty much any woman in her late 40s or early 50s and you’re likely to hear something about emotional dysregulation — overwhelming feelings, irritability, outbursts and rapid mood swings. While these issues can easily be blamed on our hormones, it’s no simple feat to cast them aside and deal with day-to-day tasks when we feel more emotional than usual. What’s more, all those emotions we’re experiencing are ultimately reflected in how we feel physically, think tension in the forehead or jaw. 

That’s where body scan meditations come in. It’s a simple, accessible practice that helps you focus your attention on different parts of the body from head to toe – and noticing, not judging, what you’re feeling in those areas. It also helps to foster relaxation and encourage mindfulness. “As a Somatic Experiencing practitioner, I use body scans to help clients get a sense of their bodies. By pausing to take inventory of physical sensations, we become aware of tension we may be holding, including mental tension,” says Jacinda Collins, a clinical social worker and trauma therapist in Saskatoon. “It’s especially helpful for folks who tend to go into high emotional reactivity such as anger or panic, or when someone experiences chronic symptoms like back pain, headaches or jaw tension.” 

Research has shown body scans can help improve depression, anxiety and poor sleep. One study published in the journal Mindfulness, for example, found a positive correlation between body scans and feelings of equanimity, that is, the composure of emotions, mental calmness and evenness of temper. 

How to do it

• Sit or lie down comfortably and close your eyes. Inhale through your nose and exhale through your mouth.
• Going from head to toe, focus your attention on the top of your head and take note – no judgment! – of what comes up. Is the area cool or warm? Light or heavy? Tense or relaxed? Don’t try to control, analyze or criticize – just notice sensations and be aware. 
• Move down to your forehead and face, neck and shoulders, arms and hands, chest and back, stomach, hips and legs, then end with your feet and the tips of your toes. Ask the same questions of yourself at each area of your body.
• Your mind will wander and that’s okay – just bring it back to wherever you left off. 
• When you’re finished, open your eyes and take another deep breath.

Zoomer Rx

Here’s the nice thing about body scans: they’re actually super relaxing,  you can do them almost anywhere and there’s no magic number for the length of time you need to practice. Short on time or a beginner? Try a quick three-minute scan (set the timer on your phone) to give it a shot. If you’re no stranger to meditation, take some time out of your day and try a restorative 45-minute scan (these are typically done in mindfulness-based stress reduction classes – search MBSR classes to find options in your area). There are audio recordings online that can guide you through the practice, or you can simply move from head to toe yourself.