114 • PART II: MINDFULNESS IN EDUCATING FOR SELF-REGULATION AND ENGAGEMENT
It can also be helpful to have students explore a felt-sense of what tension and relaxation
feel like. Have them grip their hands into fists and hold, then have them soften and relax
their fists. Do this for various parts of their bodies so that they have a sense of what it feels
like to hold tension in their bodies. You will be referring to tension and softness within the
script that follows. Note, the body scan practice integrates these principles of embodied
learning and growth (see Chapter 3): principle 2, my breath is my most powerful tool; prin-
ciple 3, I am mindfully aware; principle 4, I work toward presence in my physical body;
principle 6, I ask questions about my physical experience, feelings, and thoughts; princi-
ple 7, I choose my focus and actions; and principle 8, I do the work.
PRACTICE SCRIPT 6.3: BODy SCAN
Approximate timing: 1 minute for introduction; 20 minutes for practice
Once you are in a comfortable position, close your eyes and bring your awareness to your breathing.
Notice the rise and fall of your chest and belly as you breathe. Slowly begin to extend your breath,
lengthening each inhalation and exhalation, pausing slightly at the turn of the breath. Inhale. Hold.
Exhale. Hold. Do this for five complete breath cycles. (For young students or students who strug-
gle with attention or self-regulation, count this out for them.)
Now, bring your awareness all the way down to your feet. Notice your toes, your big toes, second
toes, third, fourth, and baby toes. Breathe as if you can breathe down into your toes. Notice any ten-
sion or holding you might feel in your toes. Let them settle. Notice where your toes connect to your
feet, the balls of your feet, and move your awareness to the arches of your feet. If your feet are bare,
notice the feeling of the air on your skin, the muscles beneath this skin. Notice your heels, the skin, the
muscle and bone. Feel your heels resting on the floor, in shoes, or on the mat. Let them settle on the
mat. Notice the tops of your feet. Breathe as if you can breathe into your feet, noticing any sensations
you may feel.
Move your awareness to your ankles. Feel the connection of your ankles to your feet. Feel the
space in your ankle joints. Next, notice the muscles and the skin. Can you feel the air or socks around
your ankles? Are your ankles warm or cold? Breathe as if you can breathe right into your ankles.
Next, move your awareness into your lower legs. Move your attention from your heels through
your Achilles tendons and into your calf muscles. Notice the feeling of your calf muscles touching the
floor or the chair. Let them settle. Feel any tension or relaxation that is there. Just notice and breathe
into your calves. Now, move your awareness to your shins. Focus on the area where the top of your
feet meet your shins, then let your awareness move up your shin bones to your knees. Breathe as if
you can breathe into your shins, noticing the bones, the muscles, and skin. Let them settle and soften.
Move your awareness, your attention, to the tops of your knees. Notice your knee caps as
they cover the knee joints. Bring your awareness to all the muscles and tendons that meet the
joint of your knees, some under the knee caps, some at the sides of the knee. Feel what you feel.
Feel the space within the joint and the air or clothes around your knee. Move your awareness up
your thighs. Feel the tops of your upper legs. Notice if they are holding tension or relaxed. Have
a sense of the skin, the muscles, and the bones. Breathe as if you can breathe into your legs. Next,
move your awareness to the undersides of your knees and up the backs of your upper legs. Feel
your legs as they rest on the floor or chair. Breathe as if you can breathe into your legs. Let your
legs settle and relax.
(continued )