Also available in: हिन्दी · ગુજરાતી
A body scan is a simple meditation in which you move your attention slowly through the body, noticing whatever sensations are there: warmth, coolness, pressure, tingling or nothing much at all. You are not trying to change anything, just to notice.
How to practise
- Lie down or sit comfortably and close your eyes.
- Take three slow breaths.
- Bring your attention to your feet. Notice what is there for a few breaths.
- Move slowly up: legs, hips, belly and chest, hands and arms, shoulders and neck, face and head.
- Finish by sensing the whole body breathing.
A full body scan can take from five to thirty minutes. Our guided version takes about six minutes and lights up each area as you go.
If your mind wanders
It will, and that is fine. When you notice, simply return to the part of the body you were exploring.
What a body scan is for
In a body scan, you move your attention slowly through the body, noticing sensations without trying to change them. It is a gentle way to get out of your head and into your body, and many people use it to unwind at the end of the day or to fall asleep.
A fifteen-minute scan
- Settle (2 minutes): lie down or sit comfortably. Feel the points where your body is supported.
- Feet and legs (3 minutes): toes, soles, heels, ankles, calves, knees, thighs.
- Hips and belly (2 minutes): the weight of the hips, the movement of the breath in the belly.
- Back and chest (2 minutes): the lower back, the shoulder blades, the rise and fall of the chest.
- Hands and arms (2 minutes): fingers, palms, wrists, forearms, elbows, upper arms.
- Neck, face and head (2 minutes): the throat, jaw, cheeks, eyes, forehead and scalp.
- Whole body (2 minutes): feel the body as one, breathing.
What you might notice
- Warmth, tingling, pressure or nothing at all. All of these are fine. “No sensation” is also something to notice.
- Tension. You can breathe into it, or simply notice it. Sometimes it softens by itself.
- Discomfort. You can move your attention to a more neutral area, or adjust your position.
- Sleepiness. Great if it is bedtime. During the day, try sitting up.
Common questions
Do I need a recording?
It helps at first. Our guided body scan highlights each area and can speak the cues aloud. You can also print the body scan script.
How is it different from progressive muscle relaxation?
In a body scan you simply notice. In progressive muscle relaxation you tense and then release each area.
Is it okay to fall asleep?
Yes, especially at night. If you want to stay awake, try it sitting up or with your eyes open.
Key points
- Move attention slowly from your feet to your head.
- Notice, without trying to change anything.
- Any sensation, or none, is fine.
Try it now: open the guided body scan
General wellbeing information, not medical advice. If you have a health condition, are pregnant or feel unwell, talk to a qualified professional.
