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From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission 
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).distress tolerance Handout 8a   (Distress Tolerance Worksheet 6c)
Body Scan m editation Step by Step
Sit on a chair, or lie on your back on the floor with legs uncrossed. Put your arms in a comfortable 
position by your side, on your abdomen, or (if sitting) put them on your thighs palms up. Open your eyes partially to let light in. If you are lying on the floor, put a cushion under your knees if need 
be. Imagine your breath flowing to each part of your body as your attention gently moves up your 
body. Adopt a mind of curiosity and interest as you focus on each part of your body.
Focus on your breathing. Notice how the air moves in and out of your body.
••Take several deep breaths until you begin to feel comfortable and relaxed.
••Direct your attention to the toes  of your left foot.
••Notice the sensations in that part of your body while remaining aware of your breathing.
••Imagine each breath flowing to your toes .
••Looking with curiosity, ask, “What am I feeling in this part of my body?”
••Focus on your left toes  for several minutes.
••Then move your focus to the arch  and heel of your left foot, and hold it there for a minute or 
two while continuing to pay attention to your breathing.
••Notice the sensations on your skin of warmth or coldness; notice the weight of your foot on 
the floor.