My Physical Symptoms Worksheet: Listening to My Body

Name: ________________________

Part 1: Before the Body Scan - Initial Thoughts

1. When you think about feeling stressed, worried, or anxious, what physical sensations do you sometimes notice in your body? Try to list at least three. (e.g., fast heartbeat, tense shoulders, stomach ache)

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2. Where in your body do you usually feel these sensations? Describe or list the areas.

   
   
   
   
   
   
   
   
   
   
   
   

Part 2: After the Guided Body Scan - New Awareness

1. During the body scan, what new sensations or areas of tension/relaxation did you notice that you hadn't thought about before? Describe them.

   
   
   
   
   
   
   
   
   
   
   
   
   

2. Did you notice any connections between your thoughts/emotions and specific physical sensations during the scan? If so, describe one example.

   
   
   
   
   
   
   
   
   
   
   
   
   

3. How might paying more attention to your body help you understand or manage your emotions in the future?

   
   
   
   
   
   
   
   
   
   
   
   
   

Guided Body Scan Script

(Teacher Note: Speak slowly, calmly, and clearly. Pause between sections to allow students to focus. You may play soft, calm instrumental music in the background if appropriate.)

Teacher: "Welcome. We're now going to take a few minutes to connect with our bodies through a guided body scan. This is an exercise in paying attention to what your body is experiencing right now, without judgment. There's no right or wrong way to feel.

If you feel comfortable, you can gently close your eyes. If not, you can simply lower your gaze or pick a spot on the floor or wall to focus on. Find a comfortable position, either sitting upright with your feet on the floor, or leaning back if that's more comfortable. Let your hands rest gently in your lap or at your sides.

Take a slow, deep breath in through your nose, filling your lungs... and then slowly let it out through your mouth. (Pause)

Take another deep breath in... and as you exhale, imagine any tension in your shoulders just melting away. (Pause)

Now, bring your attention to your feet. Notice how your feet feel against your shoes or the floor. Can you feel the texture of your socks? The pressure points? Just observe any sensations – warmth, coolness, tingling, or stillness. (Pause for 15 seconds)

Slowly bring your awareness up into your ankles and calves. Notice any sensations there. Are they relaxed, or do you feel a slight tightness? Just acknowledge what you find, without trying to change it. (Pause for 15 seconds)

Move your attention to your knees and thighs. Feel the weight of your legs. How does your clothing feel against your skin? (Pause for 15 seconds)

Now, gently shift your focus to your hips and lower back. This area often holds a lot of tension. See if you can soften any tightness you might find here. (Pause for 15 seconds)

Bring your awareness to your stomach and abdomen. Notice the gentle rise and fall of your belly with each breath. Is there any tightness, or is it feeling soft and relaxed? (Pause for 15 seconds)

Next, move your attention to your chest and upper back. Feel your lungs expanding and contracting. Notice the rhythm of your heartbeat, without trying to change it. Just listen to what your chest is telling you. (Pause for 15 seconds)

Now, let your awareness flow down your arms, from your shoulders to your elbows, your forearms, and down into your hands and fingers. Feel the sensation in your fingertips. Wiggle them gently if you like, and then let them rest. (Pause for 20 seconds)

Shift your focus to your neck and shoulders. This is another area where we often hold stress. Can you allow your shoulders to drop slightly, releasing any tension you might be holding there? (Pause for 15 seconds)

Finally, bring your attention to your head and face. Notice your jaw, your temples, your forehead. See if you can relax the muscles around your eyes and mouth. (Pause for 15 seconds)

Now, take one more deep breath, noticing your entire body from head to toe. Notice how you feel in this moment. (Pause)

When you're ready, slowly open your eyes, and gently bring your awareness back into the room. Take a moment to stretch or move if you need to, and then we'll reflect on this experience."