--- title: 30-Day Mindfulness Challenge – Body Scan Meditation description: This week's Mindfulness Challenge session focused on body scan meditation, an opportunity to explore sensations in different parts of our bodies. image: https://blog.traumaticstressinstitute.com/hubfs/YellowMug_182233303-3.jpeg --- [![Traumatic Stress Institute](https://blog.traumaticstressinstitute.com/hs-fs/hubfs/tsi-logo-transparent-sm-3.png?width=1500&height=329&name=tsi-logo-transparent-sm-3.png "Traumatic Stress Institute")](https://traumaticstressinstitute.org/) - [About](https://www.traumaticstressinstitute.org/about-2/) - [Vision - Mission - Values](https://www.traumaticstressinstitute.org/about-2/mission/) - [Traumatic Stress Institute Staff](https://www.traumaticstressinstitute.org/about-2/staff/) - [TSI Faculty Trainers](https://www.traumaticstressinstitute.org/about-2/rc-faculty-trainers/) - [Sidran](https://www.traumaticstressinstitute.org/sidran-redirect/) - [History of Traumatic Stress Institute](https://www.traumaticstressinstitute.org/about-2/company-history/) - [Klingberg Family Centers](https://www.traumaticstressinstitute.org/about-2/klingberg-family-centers/) - [Careers](https://www.traumaticstressinstitute.org/careers/) - [Trauma-Informed Care](https://www.traumaticstressinstitute.org/what-is-trauma-informed-care/) - [What Is Trauma Informed Care?](https://www.traumaticstressinstitute.org/what-is-trauma-informed-care/) - [Trauma-Informed Care for Organizations](https://www.traumaticstressinstitute.org/trauma-informed-care-for-organizations/) - Risking Connection - [RC 25th Anniversary](https://www.traumaticstressinstitute.org/rc-25th-anniversary/) - [Risking Connection Change Model to Trauma-Informed Care – Standard](https://www.traumaticstressinstitute.org/services/risking-connection-change-model/) - [IDD Organizations & Systems](https://www.traumaticstressinstitute.org/services/risking-connection-change-model-idd/) - [Current Client Agencies of the Traumatic Stress Institute](https://www.traumaticstressinstitute.org/services/whole-system-transformation-to-trauma-informed-care-tic/agencies-using-rc-as-training-model/) - [Risking Connection® (RC) Training](https://www.traumaticstressinstitute.org/risking-connection-training/) - [Restorative Approach® (RA) Training](https://www.traumaticstressinstitute.org/services/restorative-approach-training/) - [ARTIC Scale](https://www.traumaticstressinstitute.org/the-artic-scale/) - [Training Events](https://traumaticstressinstitute.org/events/) - [Trainers' Corner](https://traumaticstressinstitute.org/trainers-corner/) - [Blog](https://blog.traumaticstressinstitute.com/blog) - [Books](https://www.traumaticstressinstitute.org/books/) - [Helplines](https://www.traumaticstressinstitute.org/hotline-list/) - [Contact](https://traumaticstressinstitute.org/contact/) ### Subscribe to updates ### Categories - [Whole-System Change (52)](https://blog.traumaticstressinstitute.com/blog/tag/whole-system-change) - [Measurement & Research (27)](https://blog.traumaticstressinstitute.com/blog/tag/measurement-research) - [Mindfulness (24)](https://blog.traumaticstressinstitute.com/blog/tag/mindfulness) - [IDD Organizations (11)](https://blog.traumaticstressinstitute.com/blog/tag/idd-organizations) - [Crisis Response (8)](https://blog.traumaticstressinstitute.com/blog/tag/crisis-response) - [Head Start (8)](https://blog.traumaticstressinstitute.com/blog/tag/head-start) - [Insider (1)](https://blog.traumaticstressinstitute.com/blog/tag/insider) See all This is a search field with an auto-suggest feature attached. - There are no suggestions because the search field is empty. ### Recent Posts [![empty yellow ceramic mug on wooden table](https://blog.traumaticstressinstitute.com/hubfs/YellowMug_182233303-3.jpeg)](https://blog.traumaticstressinstitute.com/blog/30-day-mindfulness-challenge-body-scan-meditation) # [30-Day Mindfulness Challenge – Body Scan Meditation](https://blog.traumaticstressinstitute.com/blog/30-day-mindfulness-challenge-body-scan-meditation) February 3, 2022 / by [John Engel, MA](https://blog.traumaticstressinstitute.com/blog/author/john-engel-ma) Week 4 of the [30-Day Mindfulness Challenge](https://www.traumaticstressinstitute.org/rc-mindfulness-challenge/) started Wednesday, February 2. During the (optional) weekly Challenge Zoom sessionwe engaged in a body scan meditation practice. This post includes a brief summary of the event and resources to sustain your personal practice. **Summary** The body scan meditation offers an opportunity to systematically explore sensations in the different parts of our bodies. One potential benefit of the practice is simply the awareness that arises from directing our attention to our moment-to-moment bodily experiences. As RC treaters, we are often more in touch with our thoughts and emotions as we interact with colleagues and the individuals we support, but often are unaware of our own body and bodily sensations. For example, we might not be aware of sensations of hunger or thirst, tension in our neck or back, or constricted or shallow breathing. Without awareness of these types of sensations, we are missing vital information about what our body needs to stay refreshed and ready to serve others. Our bodily sensations might also include nausea, tension in the chest and arms, or sleepiness when working with a client. As RC treaters we know that these types of bodily sensations are important clues for noticing and understanding our reactions to others, including both colleagues and those we support. Consider experimenting with the body scan meditation – even a brief micro-practice while seated at your desk or standing in an elevator – as a way to embody mindfulness throughout your day. **Challenge Tips** Consider the following steps as a way to sustain your successful Challenge experience: - Recommit to your Challenge intention - Experiment with Body Scan Meditation using this [**14-minute script**](https://blog.traumaticstressinstitute.com/hubfs/Body%20Scan%20Meditation.m4a) (a version of the meditation used in our community session) - Consider the prompts found in the [Challenge Tracking Calendar](https://blog.traumaticstressinstitute.com/hubfs/RC%20Monthly%20Mindfulness/12.21.21%20RC%20Mindfulness%20Challenge%20Calendar.pdf) - Record daily minutes of practice in your calendar  **Micro Practice (1-3 minutes or so)** **Body Awareness** Tags: [Mindfulness](https://blog.traumaticstressinstitute.com/blog/topic/mindfulness) ![John Engel, MA](https://blog.traumaticstressinstitute.com/hs-fs/hubfs/09.29.18%20JE%20Headshot%20-%20thumbnail.jpg?width=100&height=100&name=09.29.18%20JE%20Headshot%20-%20thumbnail.jpg) #### Written by [John Engel, MA](https://blog.traumaticstressinstitute.com/blog/author/john-engel-ma) John Engel, Program Coordinator at the Traumatic Stress Institute of Klingberg Family Centers, where he serves as a trainer and consultant for agencies adopting whole-system change to trauma-informed care. John also facilitates strategic change initiatives and product development for TSI, including development and launch of the Online ARTIC Scale. John also leads mindfulness in the workplace initiatives, including design and delivery of a webinar entitled, ‘Mindfulness in the Workplace: Practices for Sustaining Trauma-Informed Care,’ a day-long virtual training event, ‘Mindfulness: The Inner Work of Racial Healing and Trauma-Informed Care, ‘Monthly RC Mindfulness’ pilot and a ‘30-Day RC Mindfulness Challenge.’ John is a Certified Workplace Mindfulness Facilitator (CWMF), is certified in Mindfulness-Based Stress Reduction (MBSR), and has participated in virtual and in-person Mindfulness in the Workplace Summits by Mindful Leader. Copyright 2026 | Traumatic Stress Institute