Chapter 6 186 Appendix A | Body scan exercise Dear participant, Welcome to the “body scan exercise” The purpose of this exercise is to make you more aware of what you feel in your body. It also encourages you to reflect on the role that emotions can play in these sensations. The interesting thing is that our body can tell us a lot about the emotions we experience. For example, think about your heart pounding in your chest when you’re in love, or the sweat on your hands when you’re nervous for a job interview. Often, we find it easier to notice sensations in our body than to recognize our emotions. Therefore, the “body scan exercise” first invites you to pay attention to what you feel in your body and then to consider what may have caused these sensations (e.g., a certain emotion). The exercise consists of two challenges and lasts a maximum of 15 minutes. Good luck and enjoy the practice! Challenge 1: Scan your body Step 1: Examine the different areas of your body in the image below. Step 2: Take a moment to focus on each body area for approximately 30 seconds. Step 3: Indicate for each body area whether it feels pleasant/neutral (by clicking once on the body area) or unpleasant (by double-clicking on the area). Color legend Green (single click) = pleasant or neutral Red (double-click) = unpleasant Figure 1 | Schematic overview body
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