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Day 15: Living from the “Neck Up” & Body-Scan Exercise

In the first video, Mind-Body Master Dr. Rick Scott discusses how we learn to avoid physical and emotional pain and spend most of our time “in our heads”. In the second video, Dr. Rick guides you through a "somatic" meditation.

Audio Soundtrack

The "Body Scan" Exercise

Audio Soundtrack


Dr. Rick Scott covers topics including:

  • How we spend most of our time “in our heads”

  • How this is a way of avoiding physical and emotional pain

  • How bringing awareness to what’s going on inside our bodies can benefit us

  • A “Body Scan” exercise to build our capability to reconnect mind and body

Journaling Assignment

Negative Writing (on a piece of paper you will rip up and throw away afterwards): Take 5 minutes to write down all of the negative thoughts causing you anxiety right now, and when you are done, rip up the piece of paper.

Questions for Journaling:

  • Did you get the chance to do the “Body Scan” today, and what was your experience?

  • What’s going on in your body right now? Are you aware of the sensations of pain or emotion in your body and how would you describe them?

  • On a 1-10 scale (10 being worst) how would you rate your pain today?