Select Page

Body Scan

This is a great relaxation technique. This is best done before going to sleep.


Lie down relaxed with palms by the side of your thighs facing up.

Close your eyes.

Take a deep breath and exhale fully; take another deep breath and exhale fully.

Take your attention to the top of the head; observe the soft spot at the center of the head.

Slowly move the attention to the forehead; Observe any tension/stiffness in the forehead & eyebrows; Relax the forehead and eyebrows.

Take the attention to eyes, nose, ears, cheeks, lips; Put a smile on the face. Observe the breath flowing gently in and out.

Move the attention to neck.

Slowly take the attention to shoulders. Observe any tension and stiffness in the shoulders; Relax the shoulders – let them loose.

Take the attention to both the arms. Relax the arms – leave them hanging loose.

Move the observation to both the palms; observe any sensations in the palms; Stay observing the palms.

Take the observation back to shoulders.

Move the attention to heart and chest; observe the heart pulsating; observe the chest expanding & contracting as you breathe gently.

Move the attention to stomach, hips, thighs, feet; Observe the sensations in the soles.

Move the attention back to thighs, hips, stomach, chest, shoulder, neck, face.

Observe the breath gently flowing in and out.

Observe the whole body.

Slowly, very slowly open the eyes.

Be with the body sensations, feelings with eyes open.

ASK A Question

Mindfulness Blogs

Mindfulness for Agility

In my Agile workshops I ask participants a question: ‘What pictures come to your mind, when we talk about Agility?’ Some of the typical answers are Cheetah, Squirrel or Dolphin etc. Then I ask them what aspects of them relate to Agility in their mind? Typical...

Take Pride in what you do!

Pride follows when we do things with a sense of ownership. Ownership of our work. What is this sense of ownership? How much do I really own up? After all, I am following orders; my role expects me to deliver in certain areas; my responsibilities are well documented...

Mindfulness Matters

During the lunch break after my presentation on ‘Mindfulness at Work – Accelerating Agility Culture’ in Agile India conference recently in Bangalore, a gentleman walked up to me and asked whether we are conducting any Mindfulness workshop in the near future. I thought...

PM Power Consulting

PM Power Consulting helps organizations achieve agility in design and delivery of software and services.

Corporate Office

PM Power Consulting Pvt. Ltd.

354/3, I Cross, I Block, Jayanagar
Bengaluru, India
PIN Code: 560 011

Phone: +91 80 2657 5292


Subscribe to Newsletter

You have Successfully Subscribed!