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.