Mindfulness Advent Calendar: Day 14

Day 14: Body Scan


Welcome to day 14 of this mindfulness Advent calendar. Today is not about my first tries at yoga (I’ m still a beginner), but still about a lot of body awareness: I’d like to share one of my most favourite exercises, that some of you may already know: The body scan. Sit or lay down for a small moment – I always prefer to do this one laying flat on my back –  and close your eyes. Notice the chair or mattress beneath you and how it carries your whole weight. Take a couple of deep breaths and then start scanning through your whole body, starting at the feet. Shift your attention to your feet like a spotlight and just notice your physical sensations. How are your toes, the soles of your feet, your bones feeling? Can you maybe sense a tingling, warmth or cold, or nothing at all? Whatever it is, don’t try to think about it or change anything, just stay present with the experience. After a small while shift your attention to your ankles, calves, knees, and thighs, the pelvic area, the lower, middle and upper back, the lower and upper belly, the chest, your fingers, hands, arms and shoulders, and then finally the neck, the back of your head, your face, and crown.

How are you feeling now? If you prefer to do this exercise guided you will find a variety of YouTube videos. They may differ in length and order (some of them start at the head), that doesn’t really matter as long as you are comfortable. If you’d like a tip for a super short one (4 minutes because we’re all super busy) here you go:


I wish you a lovely 14th of December and will be back with more mindfulness tomorrow.


Advent season is supposed to prepare us for Christmas and bring calm, light, and joy to the dark winter days. However, December is one of the busiest months for most people and it seems almost impossible to find some rest. That’s why Heartbridges Writings has created this mindfulness Advent calendar. You will find a daily post with a picture and a suggestion for a small exercise, that should grant you a moment of calm even on the most stressful day. For more information check out my first post on the calendar.

P.S.: Find the Advent calendar also on Instagram and Twitter 🙂

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