My Emotional Body Scan
Listen to your body — it is always telling the truth.
Watch the light travel down, then back up — that is your body scan.
Welcome — here is how your scan works
You can do this anywhere — at home, at work, at your desk, on a break. Just travel through your body in your mind, the way the light does: down, then all the way back up, noticing how you feel as you go. Mark your sheet when you can. Do your First Scan before your breath work and your Second Scan right after, and watch your numbers fall. The Night Scan is your last one, before bed.First Scan — how your body feels right now, before anything is asked of it.
13Top of the Head
can mean: overthinking · distrust · tension of the mind
Tension
12Forehead & Eyes
can mean: refusing to see · afraid · resentment · grief held in the eyes
Tension
11Jaw & Mouth
can mean: words held back · anger held in
Tension
10Neck
can mean: refusing to see alternatives · inflexibility · lack of forgiveness
Tension
9Shoulders
can mean: burden · overwhelm · life feeling heavy · lack of joy
Tension
8Arms
can mean: ability to give (dominant side) · ability to take (non-dominant side)
Tension
Travel down one side of her, station by station — then all the way back up.
7Hands & Fingers
can mean: worry (thumb) · pride and blame (index) · frustration (middle) · grief (ring) · judgement (little) · trouble connecting
Tension
6Chest & Heart
can mean: sadness · heartache · bitterness — and the sweetness of life
Tension
5Upper Back
can mean: feeling unloved · lack of emotional support · holding back love
Tension
4Belly
can mean: grief · anxiety · anger · fear — feeling powerless
Tension
3Lower Back & Hips
can mean: fear of money (lower back) · buried emotions · fear of moving forward (hips) · heart-break
Tension
2Legs — Knees & Calves
can mean: stubborn pride · refusing to give in (knees) · stress · jealousy · feeling unworthy (calves)
Tension
1Ankles, Heels & Feet
can mean: guilt · instability (ankles) · self judgement (heels) · lack of joy (feet) — your stability, your grounded place
Tension
First Scan · Before Breath Work
How I felt — in my own words
If the words on the poster don't say it the way you feel it, write it here, your way:
The grounding energy rises from the earth, all around your whole body — that is your Second Scan.
Second Scan — same gentle order, down then back up. See what the breath changed.
13Top of the Head
can mean: overthinking · distrust · tension of the mind
Tension
12Forehead & Eyes
can mean: refusing to see · afraid · resentment · grief held in the eyes
Tension
11Jaw & Mouth
can mean: words held back · anger held in
Tension
10Neck
can mean: refusing to see alternatives · inflexibility · lack of forgiveness
Tension
9Shoulders
can mean: burden · overwhelm · life feeling heavy · lack of joy
Tension
8Arms
can mean: ability to give (dominant side) · ability to take (non-dominant side)
Tension
7Hands & Fingers
can mean: worry (thumb) · pride and blame (index) · frustration (middle) · grief (ring) · judgement (little) · trouble connecting
Tension
6Chest & Heart
can mean: sadness · heartache · bitterness — and the sweetness of life
Tension
5Upper Back
can mean: feeling unloved · lack of emotional support · holding back love
Tension
4Belly
can mean: grief · anxiety · anger · fear — feeling powerless
Tension
3Lower Back & Hips
can mean: fear of money (lower back) · buried emotions · fear of moving forward (hips) · heart-break
Tension
2Legs — Knees & Calves
can mean: stubborn pride · refusing to give in (knees) · stress · jealousy · feeling unworthy (calves)
Tension
1Ankles, Heels & Feet
can mean: guilt · instability (ankles) · self judgement (heels) · lack of joy (feet) — your stability, your grounded place
Tension
Second Scan · After Breath Work
How I felt — in my own words
If the words on the poster don't say it the way you feel it, write it here, your way:
Night Scan — take note of how you felt for the whole day, and where the day still sits tonight.
13Top of the Head
can mean: overthinking · distrust · tension of the mind
Tension
12Forehead & Eyes
can mean: refusing to see · afraid · resentment · grief held in the eyes
Tension
11Jaw & Mouth
can mean: words held back · anger held in
Tension
10Neck
can mean: refusing to see alternatives · inflexibility · lack of forgiveness
Tension
9Shoulders
can mean: burden · overwhelm · life feeling heavy · lack of joy
Tension
8Arms
can mean: ability to give (dominant side) · ability to take (non-dominant side)
Tension
Travel down one side of her, station by station — then all the way back up.
7Hands & Fingers
can mean: worry (thumb) · pride and blame (index) · frustration (middle) · grief (ring) · judgement (little) · trouble connecting
Tension
6Chest & Heart
can mean: sadness · heartache · bitterness — and the sweetness of life
Tension
5Upper Back
can mean: feeling unloved · lack of emotional support · holding back love
Tension
4Belly
can mean: grief · anxiety · anger · fear — feeling powerless
Tension
3Lower Back & Hips
can mean: fear of money (lower back) · buried emotions · fear of moving forward (hips) · heart-break
Tension
2Legs — Knees & Calves
can mean: stubborn pride · refusing to give in (knees) · stress · jealousy · feeling unworthy (calves)
Tension
1Ankles, Heels & Feet
can mean: guilt · instability (ankles) · self judgement (heels) · lack of joy (feet) — your stability, your grounded place
Tension
Night Scan · Before Bed
How I felt — in my own words
If the words on the poster don't say it the way you feel it, write it here, your way:
☾ Say These As You Fall Asleep ☾
Press play as you settle in, and let these be the last words your mind hears tonight:
I have no more cravings.
I no longer crave — I am free.
Clean air fills my body as I sleep.
My body heals and restores while I rest.
I let this day go. I did enough today.
I sleep in peace, and I wake up free.
✦ When the Trigger Comes ✦
A trigger has a little space inside it — the moment right before the cigarette. Catch it here, in your own words:
What was happening — what was I doing?
How did I feel, right in that moment before?
That is the moment I start my affirmations.
“I breathe free and easy. Clean air fills my body with life. I choose this breath, I choose this life — because I choose me.”
✦ The Emotional Poster — the full teaching ✦
This body scan is about feelings and tension — what sits where. For the deeper teaching on how thought patterns connect with physical pain, here is Rev. Monica's own chart.
Dominant Side (right side if you are right-handed; left if you are left-handed)
Masculine energy · Physical · Mental · Energy flows out · Future · Self — the ability to give.
Masculine energy · Physical · Mental · Energy flows out · Future · Self — the ability to give.
Non-Dominant Side
Feminine energy · Spiritual · Emotional · Energy flows in · Past · Others — the ability to take.
Feminine energy · Spiritual · Emotional · Energy flows in · Past · Others — the ability to take.
Bring your sheets to your sessions. The places that stay tense scan after scan, and the hours that stay hard, are exactly what we work on together.