15 Easy Body Scan Group Activities

14/10/2024

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General Instructions for Therapists

As you guide clients through these Body Scan skill activities, the goal is to help them become more aware of their physical body, noticing sensations like tension, relaxation, or discomfort. This mindfulness practice encourages clients to focus on different parts of their body one at a time, helping them manage emotional distress by staying present and grounded.

Encourage clients to explore how they feel in each area of their body and to reflect on how this practice helps them connect their physical and emotional states.

General Instructions for Clients

Today’s activities focus on practicing the Body Scan skill, which helps you manage emotional distress by bringing attention to different parts of your body. This practice is all about noticing physical sensations, such as tension, relaxation, or discomfort, and using that awareness to stay present and grounded.

These exercises will guide you through scanning your body, helping you become more aware of how your body feels. After each exercise, we’ll reflect on how it felt and how you might use it in the future to manage emotional distress.

What is the Body Scan Skill in DBT?

The Body Scan skill in Dialectical Behavior Therapy (DBT) is a mindfulness technique where you bring your attention to different parts of your body, noticing any sensations, tension, or relaxation. By scanning your body from head to toe, you can become more aware of physical sensations that might reflect emotional states and help you stay present and grounded during moments of distress.

This practice allows you to connect your body and mind, helping you better understand how your emotions may manifest physically and how to reduce tension by bringing awareness to each area of your body.

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15 Body Scan Activities

Activity 1: Starting the Body Scan with Deep Breathing

Intro to activity:
This activity introduces clients to the Body Scan practice by starting with deep breathing to relax the body and prepare for mindful awareness of physical sensations.

How to practice this activity:

Prompt:
“We’re going to start the body scan with deep breathing to help relax your body and prepare for mindfulness. The goal is to use your breath to ground yourself before bringing attention to different parts of your body.”

Preparation:
The therapist asks clients to sit in a comfortable position with their eyes closed. Clients are encouraged to focus on their breathing before starting the body scan.

Guidance:
Therapist says: “Begin by taking a deep breath in through your nose, and exhale slowly through your mouth. Feel the rise and fall of your chest as you breathe. Let each breath relax your body a little more. With each exhale, imagine releasing tension.”

Experience:
Clients spend 5-10 minutes focusing on deep, mindful breathing, allowing their body to relax. The therapist encourages them to pay attention to how their breath feels and how it helps them feel more present.

Observation:
Clients reflect on how they felt after the deep breathing exercise. Did focusing on their breath help them feel more grounded and relaxed?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on your breath and let go of tension? Did deep breathing help prepare you for the body scan?”

Reflection:
Reflect on how deep breathing can help you manage emotional distress and prepare your body for mindfulness. In a group, the therapist might ask: “How could using deep breathing help you start the body scan practice in moments of emotional distress?”

Activity 2: Scanning the Feet and Legs

Intro to activity:
This activity helps clients begin their Body Scan practice by focusing on sensations in the feet and legs, which can help ground them in the present moment.

How to practice this activity:

Prompt:
“We’re going to begin the body scan by focusing on your feet and legs. The goal is to bring your attention to any sensations you feel in these areas, whether it’s tension, warmth, or relaxation.”

Preparation:
The therapist asks clients to sit comfortably with their feet flat on the ground. Clients are encouraged to close their eyes and focus their attention on the sensations in their feet and legs.

Guidance:
Therapist says: “Start by bringing your attention to your feet. Notice how they feel against the floor—are they warm or cool, tense or relaxed? Slowly move your attention up to your legs. How do your calves and thighs feel? Simply observe any sensations without trying to change them.”

Experience:
Clients spend 5-10 minutes focusing on their feet and legs, noticing any sensations like pressure, warmth, or tension. The therapist encourages them to observe these sensations mindfully.

Observation:
Clients reflect on how they felt after scanning their feet and legs. Did focusing on these areas help ground them and bring awareness to their body?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on your feet and legs? Did scanning these areas help you feel more present in your body?”

Reflection:
Reflect on how focusing on specific body parts can help you manage emotional distress. In a group, the therapist might ask: “How could scanning your feet and legs help ground you during emotional challenges?”

Activity 3: Scanning the Hands and Arms

Intro to activity:
This activity helps clients continue their Body Scan practice by bringing awareness to the sensations in their hands and arms, allowing them to connect more deeply with their body.

How to practice this activity:

Prompt:
“We’re going to continue the body scan by focusing on your hands and arms. The goal is to notice any sensations in these areas, such as warmth, tension, or relaxation.”

Preparation:
The therapist asks clients to place their hands on their lap or by their sides. Clients are encouraged to close their eyes and focus their attention on the sensations in their hands and arms.

Guidance:
Therapist says: “Bring your attention to your hands. Notice how they feel resting on your lap or by your sides. Are they warm, cool, or neutral? Slowly move your attention up your arms—how do your forearms and upper arms feel? Observe any sensations without judgment.”

Experience:
Clients spend 5-10 minutes focusing on their hands and arms, paying attention to how these areas feel. The therapist encourages them to simply observe the sensations, such as tension or relaxation, without trying to change them.

Observation:
Clients reflect on how they felt after scanning their hands and arms. Did bringing attention to these areas help them feel more connected to their body?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on your hands and arms? Did scanning these areas help you feel more grounded?”

Reflection:
Reflect on how scanning different areas of the body can help you manage emotional distress. In a group, the therapist might ask: “How could focusing on your hands and arms help you stay present during emotional distress?”

Activity 4: Noticing Sensations in the Shoulders and Neck

Intro to activity:
This activity helps clients focus on the shoulders and neck, areas where tension is often held, allowing them to become aware of how emotions manifest physically in these areas.

How to practice this activity:

Prompt:
“We’re going to focus on your shoulders and neck. The goal is to notice any sensations in these areas, like tension, tightness, or relaxation, and become more aware of how your body feels.”

Preparation:
The therapist asks clients to sit comfortably and relax their shoulders. Clients are encouraged to close their eyes and focus their attention on the sensations in their shoulders and neck.

Guidance:
Therapist says: “Bring your attention to your shoulders. Notice if there is any tension or tightness. Are your shoulders relaxed or raised? Slowly move your attention to your neck. How does your neck feel—are there any areas of stiffness or relaxation? Simply observe.”

Experience:
Clients spend 5-10 minutes focusing on the sensations in their shoulders and neck, noticing any areas of tension or relaxation. The therapist encourages them to observe without judgment.

Observation:
Clients reflect on how they felt after scanning their shoulders and neck. Did bringing attention to these areas help them notice how emotions are held in the body?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on your shoulders and neck? Did you notice any tension or changes in how your body feels?”

Reflection:
Reflect on how noticing physical tension can help you manage emotional distress. In a group, the therapist might ask: “How could scanning your shoulders and neck help you release tension during emotional moments?”

Activity 5: Scanning the Face and Jaw

Intro to activity:
This activity helps clients focus on the sensations in their face and jaw, areas where tension often builds up during stress, allowing them to release this tension and feel more relaxed.

How to practice this activity:

Prompt:
“We’re going to focus on the sensations in your face and jaw. The goal is to bring awareness to any tension or relaxation in these areas, helping you stay present and release stress.”

Preparation:
The therapist asks clients to close their eyes and relax their face and jaw as much as possible. Clients are encouraged to bring their attention to the sensations in these areas.

Guidance:
Therapist says: “Bring your attention to your face and jaw. Notice if there is any tension around your forehead, eyes, or mouth. How does your jaw feel—is it clenched or relaxed? Pay attention to any sensations in your face, and allow your muscles to soften.”

Experience:
Clients spend 5-10 minutes scanning their face and jaw, noticing any tension or relaxation. The therapist encourages them to focus on releasing any tightness they observe.

Observation:
Clients reflect on how they felt after scanning their face and jaw. Did focusing on these areas help them release tension and feel more relaxed?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on your face and jaw? Did bringing awareness to these areas help release tension and improve your relaxation?”

Reflection:
Reflect on how scanning the face and jaw can help you release physical tension. In a group, the therapist might ask: “How could focusing on your face and jaw help you manage stress during emotional challenges?”

Activity 6: Bringing Awareness to the Chest and Heart

Intro to activity:
This activity helps clients practice the Body Scan by focusing on sensations in the chest and heart area, where emotions like anxiety or stress are often felt physically.

How to practice this activity:

Prompt:
“We’re going to focus on your chest and heart area. The goal is to notice any sensations like tightness, pressure, or warmth, and observe how this area of your body feels.”

Preparation:
The therapist asks clients to sit comfortably with their hands resting on their lap or their chest. Clients are encouraged to close their eyes and focus on the sensations in their chest and heart.

Guidance:
Therapist says: “Bring your attention to your chest. Notice how it feels as you breathe in and out. Is there any tightness or relaxation? Do you feel your heartbeat? Simply observe any sensations in your chest and heart area without judgment.”

Experience:
Clients spend 5-10 minutes focusing on their chest and heart area, noticing the rise and fall of their breath and any physical sensations. The therapist encourages them to be aware of how this area reflects their emotional state.

Observation:
Clients reflect on how they felt after scanning their chest and heart. Did noticing sensations in this area help them feel more connected to their emotions?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on your chest and heart? Did observing this area help you become more aware of your emotions?”

Reflection:
Reflect on how bringing awareness to your chest and heart can help you manage emotional distress. In a group, the therapist might ask: “How could scanning your chest and heart help you stay connected to your emotional state during stressful situations?”

Activity 7: Noticing Sensations in the Abdomen

Intro to activity:
This activity helps clients continue their Body Scan by focusing on the sensations in their abdomen, where feelings of anxiety or discomfort are often physically experienced.

How to practice this activity:

Prompt:
“We’re going to focus on your abdomen. The goal is to notice any sensations in this area, like tightness, movement, or relaxation, and observe how this part of your body feels.”

Preparation:
The therapist asks clients to sit comfortably, placing their hands on their abdomen if it feels comfortable. Clients are encouraged to close their eyes and focus on any sensations they notice in their stomach area.

Guidance:
Therapist says: “Bring your attention to your abdomen. Notice how it moves as you breathe. Do you feel any tightness, movement, or relaxation in this area? Pay attention to how your stomach feels and observe any sensations without trying to change them.”

Experience:
Clients spend 5-10 minutes focusing on their abdomen, paying attention to the rise and fall of their breath and any physical sensations, like tightness or warmth. The therapist encourages them to observe mindfully.

Observation:
Clients reflect on how they felt after scanning their abdomen. Did noticing sensations in this area help them become more aware of how emotions affect their body?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on your abdomen? Did observing this area help you become more mindful of how your body responds to emotions?”

Reflection:
Reflect on how scanning the abdomen can help you manage emotional distress. In a group, the therapist might ask: “How could focusing on your abdomen help you stay present and grounded during stressful moments?”

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Activity 8: Noticing the Breath and Its Movement Through the Body

Intro to activity:
This activity helps clients deepen their Body Scan practice by focusing on the breath and how it moves through different parts of the body, helping them connect to their physical sensations more fully.

How to practice this activity:

Prompt:
“We’re going to focus on your breath and how it moves through your body. The goal is to notice how your breath feels in different areas, helping you become more aware of your physical state.”

Preparation:
The therapist asks clients to sit in a comfortable position, focusing on their breathing as it moves through their body. Clients are encouraged to close their eyes and focus on the breath’s movement.

Guidance:
Therapist says: “As you breathe in, notice how the air moves through your nose, down your throat, and into your chest and abdomen. As you exhale, follow the breath as it leaves your body. Pay attention to how your breath feels in each area of your body, from head to toe.”

Experience:
Clients spend 5-10 minutes focusing on their breath and how it moves through their body, paying attention to any sensations in the areas where they feel the breath. The therapist encourages them to observe how the breath connects different parts of the body.

Observation:
Clients reflect on how they felt after focusing on their breath and its movement through the body. Did following the breath help them feel more connected to their body and emotions?

Discussion:
After the activity, the therapist asks: “What did it feel like to follow your breath through your body? Did focusing on your breath help you feel more grounded and present?”

Reflection:
Reflect on how focusing on the breath can help you manage emotional distress. In a group, the therapist might ask: “How could noticing your breath help you stay present during emotional challenges?”

Activity 9: Scanning for Tension in the Back

Intro to activity:
This activity helps clients focus on the sensations in their back, an area where physical tension often accumulates due to stress, allowing them to become aware of and release this tension.

How to practice this activity:

Prompt:
“We’re going to focus on your back and any tension you may be holding there. The goal is to bring awareness to how your back feels and observe any areas of tightness or relaxation.”

Preparation:
The therapist asks clients to sit comfortably, with their back straight and supported. Clients are encouraged to close their eyes and focus on the sensations in their back, from the lower back up to the shoulders.

Guidance:
Therapist says: “Bring your attention to your back, starting at your lower back. Notice if there is any tension or tightness. Slowly move your attention up to your middle back and shoulders. How does this area feel? Is there any stiffness or relaxation? Simply observe the sensations.”

Experience:
Clients spend 5-10 minutes scanning their back, noticing any areas of tension or relaxation. The therapist encourages them to observe without trying to change the sensations.

Observation:
Clients reflect on how they felt after scanning their back. Did noticing tension in their back help them become more aware of how stress affects their body?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on your back? Did observing the sensations in this area help you release any tension or become more aware of how stress affects your body?”

Reflection:
Reflect on how focusing on areas of tension in the body can help you manage emotional distress. In a group, the therapist might ask: “How could scanning your back help you release physical tension during emotional challenges?”

Activity 10: Noticing Overall Body Sensations

Intro to activity:
This activity helps clients complete the Body Scan by bringing their attention to the entire body, allowing them to become more aware of how they feel physically and emotionally.

How to practice this activity:

Prompt:
“We’re going to finish the body scan by focusing on your entire body. The goal is to notice how your whole body feels, bringing awareness to any areas of tension, relaxation, or comfort.”

Preparation:
The therapist asks clients to sit comfortably, encouraging them to close their eyes and focus on the overall sensations in their body, from head to toe.

Guidance:
Therapist says: “Take a moment to scan your entire body, starting from your head and moving down to your toes. Notice how each part of your body feels—whether it’s tense, relaxed, or neutral. Pay attention to how your body feels as a whole and observe without judgment.”

Experience:
Clients spend 5-10 minutes scanning their entire body, noticing the overall physical sensations and how they feel emotionally. The therapist encourages them to reflect on how the body scan helps connect physical and emotional states.

Observation:
Clients reflect on how they felt after scanning their entire body. Did noticing the overall sensations in their body help them feel more grounded and present?

Discussion:
After the activity, the therapist asks: “What did it feel like to scan your entire body? Did bringing awareness to your whole body help you connect with your emotions and physical state?”

Reflection:
Reflect on how scanning your whole body can help you manage emotional distress. In a group, the therapist might ask: “How could focusing on your entire body help you stay grounded and connected during emotional moments?”

Activity 11: Focusing on Temperature Changes in the Body

Intro to activity:
This activity helps clients focus on temperature sensations in different areas of the body, allowing them to become more aware of how their body reacts to emotional states and physical conditions.

How to practice this activity:

Prompt:
“We’re going to focus on temperature sensations in your body. The goal is to notice whether different areas of your body feel warm, cool, or neutral, helping you become more aware of physical sensations.”

Preparation:
The therapist asks clients to sit comfortably and close their eyes. Clients are encouraged to bring their attention to the temperature sensations in different parts of their body.

Guidance:
Therapist says: “Start by focusing on your hands. Do they feel warm, cool, or somewhere in between? Move your attention to your feet. What about your legs, chest, and arms—do you feel any temperature differences? Notice how your body feels in terms of warmth or coolness.”

Experience:
Clients spend 5-10 minutes noticing temperature sensations throughout their body, focusing on how different areas feel. The therapist encourages them to observe how temperature changes relate to emotional or physical states.

Observation:
Clients reflect on how they felt after noticing temperature sensations in their body. Did paying attention to temperature help them become more aware of their body’s physical state?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on temperature sensations? Did noticing warmth or coolness help you become more connected to your physical and emotional state?”

Reflection:
Reflect on how noticing temperature changes in your body can help you manage emotional distress. In a group, the therapist might ask: “How could focusing on temperature help you become more mindful during emotional challenges?”

Activity 12: Scanning for Areas of Comfort in the Body

Intro to activity:
This activity helps clients focus on areas of the body where they feel comfort or relaxation, allowing them to become more aware of positive physical sensations and how they can soothe emotional distress.

How to practice this activity:

Prompt:
“We’re going to focus on areas of comfort in your body. The goal is to notice parts of your body where you feel relaxed or at ease, helping you shift your attention away from distress.”

Preparation:
The therapist asks clients to sit comfortably and close their eyes. Clients are encouraged to scan their body for areas where they feel comfortable or relaxed.

Guidance:
Therapist says: “Bring your attention to different areas of your body. Notice if there are any places where you feel relaxed or at ease. It could be your hands, legs, or shoulders. Focus on these areas of comfort and let the feeling of relaxation spread through your body.”

Experience:
Clients spend 5-10 minutes focusing on areas of comfort in their body, paying attention to how these areas feel and allowing the sensations of relaxation to grow. The therapist encourages them to observe how this shift in focus affects their emotional state.

Observation:
Clients reflect on how they felt after focusing on areas of comfort. Did paying attention to relaxed areas help them feel more at ease and reduce emotional distress?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on areas of comfort in your body? Did noticing these relaxed areas help soothe your emotions?”

Reflection:
Reflect on how focusing on areas of comfort in your body can help you manage emotional distress. In a group, the therapist might ask: “How could paying attention to relaxed areas of your body help you stay grounded during emotional challenges?”

Activity 13: Bringing Attention to the Breath’s Impact on the Body

Intro to activity:
This activity helps clients focus on how their breath affects different parts of their body, allowing them to become more aware of how breathing connects physical sensations and emotional states.

How to practice this activity:

Prompt:
“We’re going to focus on how your breath impacts your body. The goal is to notice how breathing affects different areas, helping you connect with your body and emotions.”

Preparation:
The therapist asks clients to sit comfortably, with their eyes closed, and focus on how their breath moves through their body. Clients are encouraged to bring attention to the parts of their body affected by their breathing.

Guidance:
Therapist says: “As you breathe in and out, notice how the breath affects your body. Feel your chest and abdomen rise and fall. Notice if your shoulders move or if you feel the breath in your throat. Focus on how breathing impacts each part of your body.”

Experience:
Clients spend 5-10 minutes focusing on the effects of their breath on different parts of their body. The therapist encourages them to observe how the breath connects their physical sensations and emotional state.

Observation:
Clients reflect on how they felt after focusing on the breath’s impact on their body. Did noticing how the breath moves through the body help them feel more connected to their physical and emotional state?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on how your breath affects your body? Did paying attention to your breath help you feel more grounded and present?”

Reflection:
Reflect on how noticing the effects of your breath can help you manage emotional distress. In a group, the therapist might ask: “How could focusing on how your breath affects your body help you stay connected to your emotions during stressful moments?”

Activity 14: Scanning for Areas of Tension and Releasing It

Intro to activity:
This activity helps clients scan for areas of physical tension in their body and practice releasing that tension, allowing them to relax physically and emotionally.

How to practice this activity:

Prompt:
“We’re going to scan your body for areas of tension and practice releasing it. The goal is to bring awareness to tight or tense areas, helping you release physical and emotional stress.”

Preparation:
The therapist asks clients to sit comfortably and close their eyes, encouraging them to scan their body for any areas of tightness or tension.

Guidance:
Therapist says: “Bring your attention to different parts of your body. Notice if there is any tightness or tension. As you become aware of these areas, gently relax them. Let go of the tension in your muscles and allow your body to soften.”

Experience:
Clients spend 5-10 minutes scanning their body for areas of tension, focusing on releasing tightness as they observe it. The therapist encourages them to reflect on how releasing physical tension helps ease emotional stress.

Observation:
Clients reflect on how they felt after scanning for and releasing tension. Did noticing and letting go of tension help them feel more relaxed and at ease?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on areas of tension and release it? Did letting go of tension help soothe your emotions?”

Reflection:
Reflect on how releasing physical tension can help you manage emotional distress. In a group, the therapist might ask: “How could scanning for and releasing tension help you stay calm during emotional challenges?”

Activity 15: Completing the Body Scan with Gratitude

Intro to activity:
This activity helps clients finish their Body Scan practice by focusing on feelings of gratitude for their body, helping them connect with physical sensations in a positive and appreciative way.

How to practice this activity:

Prompt:
“We’re going to complete the body scan by focusing on gratitude for your body. The goal is to express appreciation for how your body supports you, helping you connect with positive physical sensations.”

Preparation:
The therapist asks clients to sit comfortably and close their eyes. Clients are encouraged to bring attention to different parts of their body and express gratitude for the ways their body supports them.

Guidance:
Therapist says: “Take a moment to thank your body for everything it does for you. Start at your feet and move up to your head. As you focus on each area, express gratitude for how it supports you. Notice how this practice makes you feel physically and emotionally.”

Experience:
Clients spend 5-10 minutes completing the body scan with gratitude, paying attention to how expressing appreciation for their body affects their physical and emotional state. The therapist encourages them to focus on the positive sensations this practice brings.

Observation:
Clients reflect on how they felt after completing the body scan with gratitude. Did expressing appreciation for their body help them feel more positive and connected to their physical sensations?

Discussion:
After the activity, the therapist asks: “What did it feel like to complete the body scan with gratitude? Did expressing appreciation for your body help you feel more connected and positive?”

Reflection:
Reflect on how expressing gratitude for your body can help you manage emotional distress. In a group, the therapist might ask: “How could focusing on gratitude for your body help you stay positive and grounded during emotional challenges?”

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