Scan yourself four times: once looking for sensations, once noting the thoughts, once looking at emotions, and once checking the physical body. Enter notes in the spaces provided. Then summarize and set a new goal or direction for yourself. Notes are only for you and not stored by us.

Let's Get Started!

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. None of your notes are saved or transmitted — they are only for you.

 

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