Guided Practice: Somatic Body Scan for Stress and Anxiety Relief
Somatic Body Scan: Listening to the Body, Inviting the Light of Christ
Many of us live largely in our minds—thinking, planning, or worrying—while our bodies silently hold emotions, fatigue, or even old memories. Somatic practices teach us to tune into what the body is communicating. At Growth Counseling, we often pair this kind of body awareness with prayer and reflection, helping clients reconnect the physical, emotional, and spiritual parts of themselves.
The Somatic Body Scan is a simple, reflective exercise that can increase calm, self‑awareness, and compassion toward your body. It integrates mindful awareness with a faith‑based metaphor: the light of Christ gently revealing what is already within, without judgment or fear.
Preparing for the Practice
Before beginning, find a comfortable position—seated or lying down. Allow the space around you to feel quiet and safe.
Ground yourself. Take several slow, deep breaths, noticing how your body meets the chair or floor.
Welcome God’s presence. Quietly pray for peace and openness. Remember Psalm 139:14—“I praise You because I am fearfully and wonderfully made.”
Set your intention. This practice is not about fixing or analyzing; it’s about noticing, with curiosity and kindness, what your body is holding today.
Guided Somatic Scan
“The light shines in the darkness, and the darkness has not overcome it.” – John 1:5
Begin with five to ten minutes. Over time, lengthen as desired.
If discomfort arises, return to the step you left off on.
Practicing regularly can deepen peace, self‑awareness, and integration of body, mind, and spirit.
Remember: God’s light is filled with love, grace, and truth. This is about observing what is already there.
This exercise is part of step 2 in our article👉 6 Practical Steps to Becoming More Self‑Aware.
After this step move on to steps 3- 6: Sit with it, Sort it out, Say it, and Surrender it.
Remember not to move on to solving or judging. If we move too quickly through seeing what is there we will not have the information need to know what actions steps to take.
Step 1: Begin with the Light
Take a few slow, steady breaths.
In your imagination, picture a narrow band of light encircling the top of your head—like a soft halo.
You may picture this as the light of Jesus, or simply as a warm, healing presence.
The band of light illuminates, showing what is going on inside and out.
Observe any physical sensations, desires, emotions, and feelings held in each part of your body.
Step 2: Head and Face
Let the light travel down past your scalp, forehead, and eyes.
Become aware of any feelings or sensations you might have there… even the smallest of sensations: warmth around the eyes, tension in the jaw, or a sense of ease.
There is no right or wrong observation—just notice whatever you feel.
Allow the light to move past your ears, nose, and mouth.
Be aware of subtle feelings in your throat and neck, noticing the flow of air as you breathe.
Step 3: Chest and Breath
Imagine the light widening across your shoulders and chest.
Ask yourself: Is my chest tense or relaxed? hot or cold?
Notice your breath moving in and out of your lungs.
With each inhale, notice your lungs expanding. With each exhale, imagine it softening any tension.
Notice the rhythm of your heart beating and any tensions in your back and shoulders.
Step 4: Stomach and Gut
Let the band of light continue through your abdomen and lower back.
Our “gut” often reveals feelings or desires which the mind overlooks.
Ask gently: What is my gut saying right now? Is there calm and peace, butterflies, sadness, fear, or something else?
Notice any feelings or sensations.
Whatever you find, witness it with God’s grace, remember this is the step of seeing, not solving and return to observation.
Step 5: Pelvis, Arms, and Legs
As the light moves lower through your hips and pelvis, arms, and legs:
Observe sensations like pressure, comfort, weight, or stability.
Allow the light to flow through your arms and hands, releasing any tightness.
Let it move down through thighs, knees, calves, and feet.
Feel the light bringing warmth, rest, and gentle awareness to each part.
Ask yourself: What is my overall energy level? What might my body be trying to communicate?
Reflection and Prayer
When you reach the end of the scan, take a few deeper breaths and rest in stillness for a moment. Then gently open your eyes.
Take some time to journal or pray about whatever surfaced. Ask yourself:
What sensations stood out to me?
Are they connected to a memory, emotion, or desire?
Where might God be inviting healing, comfort, or renewed strength?
Remember—this is not about judgment or criticism, but gentle curiosity. The light of Christ reveals not to shame, but to restore.
As you practice this regularly, you may notice a stronger sense of peace, emotional clarity, and embodiment of God’s grace—living more fully as a whole person, heart, mind, and body.
Putting Insight Into Practice
If this exercise helped you listen to your body and emotions, you might enjoy exploring Growth Counseling’s 6 S Model of Self‑Awareness—a simple framework for connecting what you Stop, See, Sit with it, Sort it out, Say it, and Surrender .
Learn more in our article:
👉 6 Practical Steps to Becoming More Self‑Aware
Continue integrating these practices with your daily walk. Try revisiting this somatic body scan whenever you feel tension, anxiety, or emotional overwhelm.
Continue Growing
Next Steps with Growth Counseling
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If you’d like guidance using somatic and spiritual exercises in your healing journey, contact us or schedule a session with one of our counselors.
