Code Calm · Class One · Body Scan Exercise
Body Sensation Map
Before you can interrupt a reaction, you need to read it. This map helps you build the vocabulary to do that.
Part of the SNAP protocol
1
Scan your body — jaw, throat, chest, belly, hands, hips, feet. Notice what is present and what feels absent or numb.
2
Drag an icon from the sensation tray onto the body area where you feel it — or where you feel nothing at all.
3
Place as many as fit. One sensation can appear in multiple places. You can remove a placed icon by hovering over it.
Drop sensations onto the body
You can place the same sensation in multiple areas. Noticing where you feel nothing is equally valuable.
Sensation vocabulary
Drag any icon onto the body map.
tight
gripped, clenched
hot
flush, burning
racing
pulse, pounding
numb
blank, flat, gone
rising
surging, swelling
sinking
dropping, heavy
soft
open, easy, settled
buzzing
tingling, vibrating
held breath
shallow, suspended
hollow
empty, unsupported
contracted
closed off, small
cold
chilled, frosted
Hover over a placed icon to remove it · Icons can be moved by dragging again