The body scan check-in

Step-by-step plan

Step 1: Introduction

Explain to students that presence means being fully here in the moment, aware of what is happening without getting pulled away by distractions or automatic thoughts. It is a foundational skill that supports many other abilities such as listening, focussing, connecting with others and responding thoughtfully instead of reacting automatically. Introduce the body scan as a short practice to train this skill. Emphasize: it is silent, simple and there is no right or wrong way to do it.

To show the relevance you might also explain that this practice supports both wellbeing and learning, it helps students to: 

• settle their body and calm their internal state (wellbeing)
• become more grounded and ready to focus at the start of learning time (readiness to learn)
  listen more deeply to others, because attention stays with the speaker instead of drifting or preparing a response (essential for interviews, dialogue, and collaboration)
• become less reactive and able to pause before responding, leading to more thoughtful communication instead of automatic reactions

In class you can use this practice in two ways:

• as a short regular check-in to help students settle, focus and arrive ready to learn before starting your classes
• as a preparation for listening or communication activities, such as interviews, dialogues, or group discussions where deep attention to others is required

Step 2: Arriving and settling into stillness

Invite students to sit comfortably in their chairs with both feet on the ground and hands resting softly.

Guide them through the transition into the practice:

• Ask them to gently close their eyes or soften their gaze.
• Invite them to stop active movement and allow the body to become still.
• Encourage them to notice the fact that they have “arrived” in this moment, in this space.

Introduce the intention:
For the next few minutes, we are not trying to change anything. We are simply practicing noticing what is already here.

Step 3: Guided body scan 

Guide students slowly through different areas of the body, encouraging them to observe sensations without trying to change them. Speak calmly and leave pauses so students can feel each area before moving on. You can follow the wording below as a script, but feel free to use your own words as long as you keep the same slow, observational style and focus on noticing bodily sensations.

Examples:

• Bring your attention to your feet. Notice what you feel here—contact with the floor, pressure, warmth, tingling, or stillness. Just observe what is already there.
• Now move your attention to your legs. Notice sensations in your calves, knees, and thighs. You might feel heaviness, lightness, tension, or relaxation. There is nothing you need to change.
• Bring attention to your pelvis and lower body. Notice the contact with the chair and the support underneath you.
• Shift attention to your stomach and chest. Notice your breathing as it happens naturally—rising and falling, without needing to control it.
• Now move to your back and shoulders. Notice if there is tension, openness, or ease in this area.
• Bring awareness to your hands and arms. Notice temperature, movement, or stillness.
• Shift attention to your neck and jaw. Notice if there is any holding, tightness, or softness.
• Finally, bring attention to your face and head. Notice sensations in your forehead, eyes, tongue, and scalp.

Throughout the scan, repeat key instructions:

• Notice what is present, without trying to fix or judge it.
• If the mind wanders, simply notice that it has wandered and gently return to the body.
• There is no need to 'succeed' at this exercise—attention will naturally drift, and returning is part of the training. Each time you notice your attention has moved away, that moment of noticing is the exercise.

Step 4: Brief integration and reflection / transition

After completing the scan, invite students to sit quietly for a moment before opening their eyes.

Guide a short reflection in silence or in pairs, focusing on experience rather than correctness. Possible guiding prompts:

• What sensations stood out most clearly in my body?
• Did I notice moments where my mind drifted? What did I do when that happened?
• How do I feel right now compared to when we started?
• Did anything surprise you about what you noticed?

Close by normalizing all experiences: restlessness, distraction, calm, discomfort, or ease are all expected. The goal is not to reach a perfect state of relaxation or focus, but to build the ability to notice what is happening and gently return attention.

If you use the body scan as preparation for a listening or communication activity (such as interviews, dialogues, or group discussions), briefly connect it by saying that the same skill now shifts outward: students listen fully without planning a response, notice when attention drifts, and gently bring it back to the speaker—just as they did with their attention to the body.