How to conduct a bodyscan | The Channel Mum Adult Anxiety Series

Welcome to the Channel Mum bodyscan video with Psychologist Emma Kenny. This exercise is 8 minutes long and you can do it as part of the Channel Mum anxiety Series or use it as a standalone mindfulness relaxation. Watch and relax along with Emma or follow the instructions below:

How to do a bodyscan
Find a comfortable and quiet place and make sure you aren’t going to be disturbed for at least 15 minutes.
It is best to lie down but you can also do this exercise in a comfortable chair.
Let Emma’s voice guide you through your breathing and each area of your body, starting at your feet and moving up.
Concentrate on your in and out breaths, allowing other thoughts to come in and out of your mind if they want to. Acknowledge them and then move on.
Move through your whole body, breathing through each part. If you feel you are falling asleep then you can prop yourself up with a pillow or sit up.
Once the relaxation is over take time to open your eyes and get up slowly. Give yourself time to have a glass of water and reflect.

What does a panic attack look like?
What are the signs and symptoms of anxiety?
How to break the anxiety cycle
How to do diaphragmatic breathing
How to anchor yourself:

The Anxiety Toolkit
Finding your Centre page
Grounding yourself:
Mantras to help you keep a positive mind:
How to conduct your own time audit:

Don’t forget to take our Anxiety Quiz – it really is the first step in figuring out what you need to help yourself.

Follow our full Anxiety Course here:

Taking part in this video:
Emma Kenny –

Production music by

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*Disclaimer: The information in this video was correct at the time of publication. Always check with your health professional first. Channel Mum full terms and conditions apply:

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