Build resilience from within with a body scan exercise
Resilience is about having the strength and fortitude to bounce back from adversity. For queer youth, who often face unique challenges and stressors, developing resilience is especially important. Body scan exercises are one tool that can help.
These exercises can build inner strength and resilience by grounding us in the present moment and fostering a non-judgmental awareness of our bodies. They allow us to connect with ourselves on a deeper level and cultivate a sense of inner peace, which can serve as a solid foundation when facing life's challenges.
Now, let's guide you through a simple body scan exercise:
Find a quiet, comfortable place to sit or lie down. Close your eyes and take a few deep breaths to center yourself.
Start by bringing your attention to your toes. Notice any sensations you feel there, such as warmth, coolness, or tingling. Don't judge these sensations; just observe them.
Gradually move your attention up through your body - to your feet, ankles, calves, and so on, pausing at each area to notice any sensations.
If your mind wanders (and it likely will), gently bring it back to the area of the body you're focusing on. This isn't about achieving a perfect state of focus but rather about returning your attention to your body when it drifts.
Continue in this way until you've scanned your entire body, including the top of your head.
Alex, a non-binary teen used body scan exercises to cope with the stress of coming out to their parents. Alex found that these exercises helped them to stay grounded amidst the swirl of emotions they were experiencing. They learned to notice and accept their feelings without judgment, which helped them navigate this challenging time with greater resilience. Like Alex, you too can connect with your inner strength and develop the resilience needed to face their challenges head-on!
