You can email your notes to yourself at the bottom of the page.

Scan yourself four times: once feeling sensations, once noting thoughts, once feeling emotions, and once moving your body slowly. Enter notes in the spaces provided. Then summarize and set a new goal or direction.

Scan Your Body for Sensations — 1 min.

Your Notes while Scanning for Sensations:


 

Scan Your Thoughts — 1 min.

Your Notes while Scanning Your Thoughts:


 

Scan Your Body for Emotions — 1 min.

Your Notes while Scanning Your Emotions:


 

Scan Your Physical Body While Moving Mindfully — 1 min.

Your Notes while Scanning during Mindful Movement:


 

Summary and My Next Step — 1 min.

Does the information just gained lead to an idea or direction for the near or far future? Type this below (optional).


 

All Finished! (Total time: 5 minutes)

Print out the finished worksheet, or Print as PDF, for your records.

Email Address:

Click Here After Entering Your Email Address To Send Yourself Your Notes

 

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