You want to notice what is happening in your body without getting lost in thoughts. A body scan is a simple guided way to practise that awareness.
In short: lie or sit comfortably and move your attention slowly from your feet to your head, noticing sensations without trying to change them.
What a body scan is for
Harvard Health describes a body scan as blending breath focus with progressive muscle relaxation: after a few minutes of deep breathing, you focus on one part of the body at a time and mentally release tension. Johns Hopkins describes it as focusing on sensations in different parts of the body, often for 5 to 15 minutes.
Research on body scan as a stand-alone practice is limited. A 2022 meta-analysis found only a small effect on mindfulness and concluded that a sole body scan is not effective enough to improve health-related outcomes on its own. Many people still find it helps them notice tension and settle. Treat it as a gentle practice, not a treatment.
Harvard notes that a body scan may be less helpful if you have had recent surgery that affects body image, or other body-image difficulties.
A guided 10-minute body scan
Keep your eyes open if closing them feels uneasy. Skip or shorten any area that feels uncomfortable. Stop at any time.
- Arrive (1 minute). Sit or lie down. Take a few easy breaths. Feel the surface under you.
- Feet and legs (2 minutes). Notice your feet: warmth, pressure, tingling or nothing. Move attention slowly up through your lower legs, knees and thighs.
- Hips, belly and chest (2 minutes). Notice your pelvis, belly and the rise and fall of your breath in the chest or ribs.
- Hands and arms (2 minutes). Notice hands, forearms, upper arms and shoulders.
- Neck, jaw and face (2 minutes). Soften your attention around the neck, jaw, eyes and forehead.
- Whole body (1 minute). Sense your body as a whole. Take one slow breath, then look around the room.
A guided audio version of this scan is a good addition for anyone who prefers to follow along. A transcript can match the steps above.
What you might notice: tension you had not registered, warmth, restlessness, sleepiness, or nothing at first. Noticing "nothing" is still noticing. How to stop: open your eyes, feel your feet, look around. If focusing on the body brings up distress, scan only neutral areas such as the hands and feet, or stop.
Going further
See body awareness exercises and relaxation before sleep. Body-focused practice can trigger anxiety or difficult feelings in some people. If that happens often, please speak with a mental-health professional. These practices are wellness education and can sit alongside care, not replace it.
