Body Scan Meditation

• Develops deeper awareness of physical sensations
• Releases tension and promotes physical relaxation
• Improves ability to notice early signs of stress in the body
• Enhances the mind-body connection
• Builds non-judgmental awareness of experience

1. 1

   Find a comfortable position

   Lie down on your back on a comfortable surface, arms at your sides with palms facing up. If lying down isn't comfortable, you can also practice sitting in a chair with your feet planted on the floor.

   Tip: You may wish to use a blanket or pillow for support. The goal is comfort that allows alertness.

2. 2

   Take a few settling breaths

   Close your eyes and take 3-5 deep breaths, allowing your body to settle into the surface beneath you. Feel the points of contact between your body and the floor/bed/chair.

   Tip: With each exhale, invite a sense of letting go, allowing the surface to fully support your weight.

3. 3

   Establish awareness of the whole body

   Take a moment to feel your body as a whole – its shape, weight, and boundaries. Notice any obvious sensations that stand out, without trying to change them.

   Tip: This initial step helps gather scattered attention and centers awareness in bodily experience.

4. 4

   Begin systematic attention at the toes

   Bring your awareness to your toes, particularly the toes of your left foot. Notice any sensations present – perhaps tingling, temperature, pressure, or even the absence of sensation.

   Tip: There's no need to feel anything special or different – simply notice whatever is actually present.

5. 5

   Gradually move attention upward

   Slowly move your attention through the left foot, ankle, lower leg, knee, thigh, and hip. Then repeat with the right leg. Continue this pattern through the pelvis, abdomen, chest, back, hands, arms, shoulders, neck, and finally the face and head.

   Tip: Spend approximately 20-30 seconds with each body region before moving on.

6. 6

   Notice tension and invite relaxation

   As you scan, notice areas that feel tense or constricted. Without forcing change, simply invite these areas to soften on the outbreath if that feels natural.

   Tip: The goal isn't to achieve relaxation but to be aware of the body's actual state, although relaxation often occurs as a byproduct.

7. 7

   Return to whole-body awareness

   After scanning the entire body, expand your awareness to sense the body as a complete, integrated whole. Feel the entirety of your physical form resting on the surface beneath you.

   Tip: Notice how the body feels different after bringing detailed attention to each part.

8. 8

   Gently transition back

   To conclude, deepen your breath slightly, wiggle your fingers and toes, and when ready, slowly open your eyes and reorient to your surroundings.

   Tip: Take a moment to notice any differences in how your body feels compared to when you started.

• Practice a mini body scan while waiting at appointments or before sleep
• Take brief body awareness breaks throughout the day to check in with physical sensations
• Use the body scan as a way to transition between different activities
• When experiencing strong emotions, use a brief body scan to notice how emotions manifest physically
• Combine with physical exercise by doing a brief scan before and after workouts to notice differences

The body scan meditation, a core component of Mindfulness-Based Stress Reduction (MBSR), has been studied for its effects on both physical and mental health. Research published in the Journal of Psychosomatic Research found that regular body scan practice was associated with improvements in psychological distress and sleep quality. Neuroimaging studies have shown that body awareness practices like the body scan increase activity in the insula and sensory cortices—brain regions associated with interoceptive awareness (awareness of internal bodily sensations). This improved bodily awareness appears to be a mechanism through which mindfulness practices influence emotional regulation, with a 2018 study in Frontiers in Human Neuroscience demonstrating that improved body awareness correlates with better emotional regulation capabilities.