Brain-Body Scanning

Written By Florence Drummond

EVEN THE SIMPLEST MOVEMENT CAN BUILD STRENGTH WHEN YOUR BRAIN AND BODY ARE WORKING TOGETHER.

Movement starts in the brain. Before we ask your body to move, strengthen, or stabilise, we first create a clear connection between your mind and your body. This blog guides you through a simple body scan to help your nervous system feel calm, present, and ready to move with control.

THE PURPOSE OF A BODY SCAN

A body scan helps you:

Tune into your body without judgement

Notice areas of tension, effort, or ease Improve communication between your brain and muscles

Prepare your body to move more efficiently

You’re not trying to change anything — just notice.

HOW TO DO THE BRAIN–BODY SCAN

Take 1–2 minutes before you begin exercising. You can do this lying down, seated, or standing.

1. Settle Your Breathing

  • Take 3–5 slow breaths Inhale gently through your nose

  • Exhale slowly through your mouth

  • Let your body feel supported by the surface beneath you.

2. Scan From Head to Toe

Slowly move your attention through your body:

Head and jaw — notice if you’re clenching

Neck and shoulders — notice heaviness or tension

Chest and ribs — feel the breath moving

Belly — soft, relaxed, present

Lower back and hips — supported and grounded

Legs and feet — notice contact with the floor

There is no right or wrong sensation.

3. Notice Without Forcing

As you scan, simply ask:

What do I feel here?

Does this area feel switched on, switched off, or tense?

You do not need to tighten, stretch, or correct anything yet. Awareness comes first.

Florence Drummond