Body Scan Journal
A guided body scan practice followed by journaling. This practice develops the somatic awareness that permaculture designers need — sensing your own physical state helps you read landscapes, notice fatigue before it becomes injury, and stay grounded during complex design work. Connects to Principle 11: Use Edges and Value the Marginal — noticing the edges of your own awareness.
Version History
Version 1.0 Current
Effective: 2026-03-31Initial version
Procedure Details
If you experience distress during a body scan, open your eyes and focus on your surroundings. Do not force attention on areas of chronic pain or trauma without professional support. This is awareness practice, not therapy.
You will need:
- A quiet space (indoors or outdoors)
- A comfortable position (lying down, sitting, or reclined)
- A journal or notebook
- Optional: a blanket for warmth
- 15-30 minutes of uninterrupted time
Procedure Steps (Version 1.0)
Find a comfortable position — lying down, sitting, or reclined. Close your eyes or soften your gaze downward.
Take three slow breaths. Let your body settle and your weight be fully supported by the ground or chair.
Begin scanning from your feet upward. Notice the sensations in your toes, soles, ankles — warmth, coolness, pressure, tingling, or nothing at all.
Move your attention slowly through each body area: lower legs, knees, thighs, hips, belly, lower back, chest, upper back, hands, arms, shoulders, neck, face, and crown.
At each area, simply notice what is present without trying to change or fix anything. If you feel tension, notice it. If you feel ease, notice that too.
Notice your emotional state as you scan. Where does emotion live in your body today? Tightness in the chest? Butterflies in the belly? Heaviness in the shoulders?
After completing the scan, take a moment of whole-body awareness — sensing your entire body as one connected system.
Open your eyes and journal for 3-5 minutes. Record what you noticed, any surprises, and how you feel now compared to when you started.