9-Minute Body Scan: Anxiety Skills #31

A body scan meditation is a form of mindfulness where you simply take time to notice what is going on in your body. A body scan can help with anxiety, stress, muscle tension, panic attacks, and depression.

Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.

About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.

In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.

Copyright Therapy in a Nutshell, LLC
----

[richpeacock]

There must be more than 500 videos on YouTube about progressive muscle relaxation. I have done many of them. This one ranks in the top five. It is concise and covers all the basic muscle groups comprehensively. Two thumbs up!

[UNITYPaige]

I loved this therapeutic technique. Thank you so much. Anxiety is not a fun thing to go through so these videos help so much. Thank you!!

[louannehenriques]

Much appreciation for this very helpful "session". God is using your intelligent, realistic and warm style in your pertinent Therapy in a Nutshell in my life & perhaps in loved one's lives as I share them. They are just what's needed on the roller coaster ride of these current times! The Lord bless you & keep you & yours♡

[otonielclaveria]

Thank you. You are a fantastic woman. I owe you a lot.

[deanospimoniful]

Love this. Small note: You appear to repeat the section on the back. Not sure if that was by design or an editing error. Regardless, this is quite helpful.

[adoxartist]

I only just found this video. It's incredibly interesting to me that, while my mind wandered a lot from feet to middle back, it actively avoided shoulders, neck, head, and face. I have a few ideas about why but I mostly find it intriguing. Thank you for this. I will do this at least once a day.

[jaz_]

Did this last night and I had the best sleep in a while :)

[lucianstern]

Great exercise, love the pacing and tone of voice. There is one part where she repeats the same line about shifting focus from the legs to the back, but apart from that, perfect quick practice!

[josefinef]

I am listening to this every night...thank you!!

[jacquelinesmith]

If you've done it before and want to avoid commercials and introduction, start at 1:12. And close your eyes if you're feeling safe🙂

[raulaleman]

Thank you for this. Simple, gentle, and loving.

[NotsoplainJane]

Yes! Being in the present. Love this & using this to cope & ground myself. Thank you again! 🙏🏾

[centralctbench]

Your voice and the music is so calming. Very helpful

[ThoughtsAreReal]

I love your contributions to our mutual health!

[jordiereason]

Thank you thank you thank you for making this practice 💖 You are the one person one YouTube I go to and trust for mental health wisdom… along with my in person therapist as well 😅✨

[Tooshortbex]

Can please continue to do these? They are so helpful!

[enchantinglysimple]

Oh my gosh that's a great video ❤ I've been going to therapy for a while and this is such a great resource, in addition to my appointments. Thank you so much for posting.

[amandaelliott]

This is amazing! Please keep these types of videos coming!

[lilagilfillan]

I was. Initially sceptical but you have changed my view. Thank you

[klyrebird]

You are a wonderful human being. I enjoy your videos.