{"id":743,"date":"2020-05-09T00:08:42","date_gmt":"2020-05-09T04:08:42","guid":{"rendered":"https:\/\/smho-smso.ca\/emhc\/?page_id=743"},"modified":"2021-08-30T21:12:51","modified_gmt":"2021-08-31T01:12:51","slug":"visualization-and-body-scan","status":"publish","type":"page","link":"https:\/\/smho-smso.ca\/emhc\/stress-management-and-coping\/guided-imagery\/visualization-and-body-scan\/","title":{"rendered":"Visualization and body scan"},"content":{"rendered":"\n<div class='accordion md-accordion' id='accordion0' role='tablist' aria-multiselectable='true'><div class='card'><div class='card-header' role='tab' id='Instructions-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneInstructions-0' aria-expanded='true' aria-controls='collapseOneInstructions-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Instructions<\/h3><\/a><\/div><div id='collapseOneInstructions-0' class='collapse show' role='tabpanel' aria-labelledby='collapseOneInstructions-0' data-parent='#accordion0'><div class='card-body'><p>Ask students to\u00a0sit comfortably.\u00a0 During the body scan, notice whether you feel tense or relaxed in a particular area. If tense, focus on relaxing the area by sending a breath there.<\/p>\n<ol>\n<li>Start the body scan at the crown of the head, followed by the forehead, eyes, nose, cheeks, jaw, mouth, chin and ears,\u00a0include any sounds that are noticed.<\/li>\n<li>Next,\u00a0focus on the neck and shoulders.\u00a0Notice any tension or sensation of air in the throat.\u00a0Now pay attention to your arms, elbows, wrists, hands and fingers.<\/li>\n<li>Shifting to the chest area, notice the rise and fall of the chest when you breathe in and out.\u00a0Notice any aches and pains and take a deep breath in, focusing on relaxing this area.<\/li>\n<li>Afterwards, notice your stomach, lower back, hips, and your sitting bones.<\/li>\n<li>Now move your attention to your thighs, knees and calves, noticing how your muscles feel.<\/li>\n<li>Finally, move your attention to your toes, heels, tops and bottoms of your feet.<\/li>\n<li>Now, taking one or two deeper breaths, widen your focus by paying attention to your entire body, noticing whatever is present.\u00a0Scan your body from your head to your toes. Keep focused on your body, acknowledge any pain you may still feel and send a breath there. Appreciate the wonder of your body, its functions and capabilities.<\/li>\n<\/ol>\n<p>Follow up with a discussion. Prompts may include: What sounds did you notice? Did your mind wander to other things? Did you fall asleep?\u00a0Was this activity\u00a0helpful? Relaxing? Difficult?<\/p>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Supplementary-resources-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneSupplementary-resources-0' aria-expanded='false' aria-controls='collapseOneSupplementary-resources-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Supplementary resources<\/h3><\/a><\/div><div id='collapseOneSupplementary-resources-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneSupplementary-resources-0' data-parent='#accordion0'><div class='card-body'><ul>\n<li>Simple visualization exercise for students:<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Simple visualization exercise for students\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/TmCfUAyL8-c?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Script:<\/p>\n<p><span data-contrast=\"auto\">Ready?<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Think about your favourite place.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Picture it in your mind.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Think of how you feel.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">What does it sound like?<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">What does it smell like?<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">What does it feel like?<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Imagine all of your fears and worries replaced with a feeling of calm and happiness.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Imagine yourself in your favourite place.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Let yourself relax and enjoy the moment.\u00a0<\/span><\/p>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Adaptations-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneAdaptations-0' aria-expanded='false' aria-controls='collapseOneAdaptations-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Adaptations<\/h3><\/a><\/div><div id='collapseOneAdaptations-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneAdaptations-0' data-parent='#accordion0'><div class='card-body'><ul>\n<li>Some students may not be comfortable with this practice.<\/li>\n<li>For primary students, the script may need to be simplified.<\/li>\n<li>When beginning, instructions for students must be explicit (e.g., clench\/tense and relax body parts or breathe into the tension).<\/li>\n<li>The sequence of relaxation can start at their feet and travel up to their head.<\/li>\n<li>This practice could start more generally and then grow to be more specific.<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Evidence-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneEvidence-0' aria-expanded='false' aria-controls='collapseOneEvidence-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Evidence<\/h3><\/a><\/div><div id='collapseOneEvidence-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneEvidence-0' data-parent='#accordion0'><div class='card-body'><p>Exercises that attune students to their internal states, and help them cope with stress, train the mind to respond efficiently to distractions or feelings of intense emotions or anxiety (Domitrovich, Cortes, &amp; Greenberg, 2007; Felver, Celis-de Hoyos, Tezanos, &amp; Singh, 2016).<\/p>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='References-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneReferences-0' aria-expanded='false' aria-controls='collapseOneReferences-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> References<\/h3><\/a><\/div><div id='collapseOneReferences-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneReferences-0' data-parent='#accordion0'><div class='card-body'><p>Domitrovich, C. E., Cortes, R. C., &amp; Greenberg, M. T. (2007). Improving Young Children\u2019s Social and Emotional Competence: A Randomized Trial of the Preschool \u201cPATHS\u201d Curriculum.\u00a0<i>The Journal of Primary Prevention, 28<\/i>(2), 67-91. doi:10.1007\/s10935-007-0081-0<\/p>\n<p>Felver, J. C.,\u00a0Celis-de\u00a0Hoyos, C. E.,\u00a0Tezanos, K., &amp; Singh, N. N. (2016). A Systematic Review of Mindfulness-Based Interventions for Youth in School Settings.\u00a0<i>Mindfulness, 7<\/i>(1), 34-45. doi:10.1007\/s12671-015-0389-4<\/p>\n<\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>To help students learn to soothe their body and mind and regulate emotions during times of stress<\/p>\n","protected":false},"author":2,"featured_media":744,"parent":582,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"practice-template.php","meta":{"_acf_changed":false,"footnotes":""},"categories":[24,45,43,47,221,28,87,239],"tags":[],"class_list":["post-743","page","type-page","status-publish","has-post-thumbnail","hentry","category-intermediate","category-junior","category-occasional-teacher","category-primary","category-promote","category-stress-management-and-coping","category-use-outside","category-virtual-option"],"acf":[],"_links":{"self":[{"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/pages\/743","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/comments?post=743"}],"version-history":[{"count":9,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/pages\/743\/revisions"}],"predecessor-version":[{"id":3008,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/pages\/743\/revisions\/3008"}],"up":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/pages\/582"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/media\/744"}],"wp:attachment":[{"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/media?parent=743"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/categories?post=743"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/tags?post=743"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}