Walking with the Scanner: A Somatic Practice for Inner Safety

Sometimes, the hardest part of a walk isn’t getting up—it’s transitioning out of the mental spin that happens just before.

You might tell yourself you’ll head out in five minutes. But instead, you start scrolling. A few texts, a few tabs, maybe a social feed or two. And suddenly, it’s been half an hour—and you’re still not moving.

This doesn’t mean you’re lazy. It means there’s likely a part of you working very hard to keep you safe.

Around here, using Internal Family Systems (IFS Therapy) we call that part the Scanner.

The Scanner Isn’t the Problem—She’s a Response

The Scanner is a sharp, fast, and incredibly adaptive inner protector. She’s the one who tries to stay ahead of discomfort, criticism, overwhelm, or disappointment by keeping your mind constantly in motion.

She nudges you to check your phone, re-read old messages, open new tabs, and gather just a little more input before doing what your body already knows it wants: to go outside, take a break, or simply be still.

“If I can stay one step ahead, nothing bad will happen.”

She isn’t trying to sabotage your day. She’s trying to prevent collapse—because once, maybe for a long time, stillness wasn’t safe.

A Somatic Practice: Invite the Scanner to Walk With You

Instead of fighting her, what if you brought her with you—gently, compassionately—and gave her a new job?

This is a parts-aware, somatic walking practice that doesn’t require perfection or stillness. Just a little curiosity, and maybe a pair of shoes.

1. Name Her, Gently

“Hi Scanner. I see you. You’re working hard again. You’ve done enough for now.”

Let her know there’s no danger, no deadline. You’re not behind. You’re not in trouble. The world won’t fall apart if you take a walk.

2. Give Her Something to Do on the Walk

Instead of banishing her, offer a job that matches her strength—awareness—without overwhelming her.

Observe with Soft Eyes:
“Notice the colours, the light, the way leaves move. You don’t have to label or fix anything. Just see it.”
Find a Soul Image:
“Let’s find one moment worth remembering. One small thing we can keep.”
Track the Body Instead of the World:
“Can you watch how my shoulders settle? Notice that we’re okay.”
Step in Rhythm:
“Let’s walk together. Left, right. Inhale, exhale. You’re walking with me—not ahead of me.”

Why This Works

From a trauma-informed lens, the Scanner is a protector. Her job is to keep the system alert, scanning for what might go wrong. But if your environment is now safe—if you’re no longer in crisis—she doesn’t always know that.

By giving her gentle tasks rooted in the here and now, you help her regulate. You build trust in your capacity to lead from presence, not panic.

This isn’t about forcing calm. It’s about offering relationship.

A New Contract with Your Nervous System

Your system is doing exactly what it was designed to do—protect you.

The Scanner developed for good reason. She learned to keep you prepared, vigilant, and constantly attuned to subtle shifts in your environment. That was smart. It worked.

But now?

This isn’t dysfunction. It’s devotion—just misdirected.

This part of you isn’t broken, and she isn’t in your way. She’s just waiting for evidence that the system has changed. And that evidence is you.

You can enjoy the walk.

You can be in your body.

And she can rest, even just a little.

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Trauma-Informed Therapy That Meets All Your Parts

At Tidal Trauma Centre, we work with every part of you—including the ones that multitask, scroll, or hesitate to slow down. Our trauma-informed therapists help you build safety from the inside out—through presence, curiosity, and care.

We offer in-person counselling in Cloverdale, Surrey and online therapy throughout British Columbia.

You can book a free 15-minute consultation, meet our team, or fill out a new client form to get matched with a therapist who understands your pace and needs.

In trauma-informed and IFS therapy, protectors are parts of you that work to prevent pain, discomfort, or overwhelm. These often show up as overthinking, avoidance, people-pleasing, or control.
Not exactly. This practice is rooted in parts work and somatic therapy. It’s about being in relationship with your inner system, not just observing thoughts from a distance.
The Scanner tends to feel fast, urgent, and fear-driven. Intuition is quieter—often spacious, grounded, and clear, even when delivering hard truths.
Absolutely. Gentle practices like this one are a great place to start. A therapist trained in IFS or somatic approaches can help you go even deeper when you’re ready.

Disclaimer: The content on this website is for informational purposes only and does not constitute medical, psychological, or mental health advice. It is not a substitute for professional care. Always consult a qualified healthcare provider for diagnosis and treatment.

Walking with the Scanner: A Somatic Practice for Inner Safety