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  • Writer's pictureKrystal Ying, LMFT, LPCC, LPC

17 Minute Guided Body Scan (audio recording by me)

Updated: Jun 1, 2023

Have you heard of a body scan? No, not like an x-ray machine at the airport...🤭 Scroll down to learn about this simple, yet powerful, grounding technique that can help alleviate overwhelming PSTD symptoms while improving mindfulness and the ability to stay present.

trauma coping skills, body scan, PTSD, somatic self-regulation
Photo by Sean Kong on Unsplash

Body scan...what's it all about?

A body scan is a mindfulness practice that generally starts from one end of the body to the other, where you slowly pay attention to the physical sensations, feelings, textures, and even thoughts that occur in the present moment. By training your brain to focus on scanning your body, this mind-body practice strengthens the ability to stay present, tune inward, and notice the communications from the body. This exercise can be grounding and centering, as well as heavy at times, because listening to what's going on if you are not used to it (out of survival) can sometimes be surprising or uncomfortable.

How can a body scan help relieve sexual trauma symptoms?

  • Reduce dissociation in unhelpful situations

  • Calm an activated nervous system (hyperarousal)

  • Increase awareness of emotions, thoughts, physical sensations

  • Rebuild a connection to oneself and one's body

  • Decrease intrusive thoughts, images, memories, feelings

  • Foster a sense of control by building the ability to anchor to the present moment

  • Relieve stress and overwhelm

  • Improve sleep quality - falling asleep, returning to sleep, maintaining a calmer state of mind/body

  • Reduce depression and anxiety symptoms

  • Build self-compassion with more awareness and understanding of mind and body

Read here and here for research on mindfulness-based interventions for treating PTSD.

Interested to try it out with me?

Please listen below for my guided body scan recording. Please note that the body scan activity should not be done while driving or operating machinery. Don't give up if you struggle at first (or for a while) - it is normal for the mind to take you everywhere else (especially following trauma). Practicing consistently and with a non-judgmental attitude will help!

mindfulness meditation, PTSD, sexual trauma, somatic coping skills
Photo by Melissa Askew on Unsplash


Image by Willian Justen de Vasconcellos

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