Body scan meditation: a step-by-step guide to practice
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Have you ever tried a body scan meditation? Learn how to do one, its powerful benefits for mental and physical wellbeing, plus 5 tips to enhance your practice.
Do you ever feel like your mind is running on overdrive, jumping from one thought to the next without a break? (Okay, good, it’s not just us.) The reality is, it can be unavoidable sometimes. Between work, family, social obligations, and the constant hum of technology, finding time to slow down and reconnect with your body and mind can seem nearly impossible.
Sadly, being overwhelmed, stressed, or even disconnected from ourselves sometimes feels like the new normal.
The good news is there are ways to feel more grounded and centered, even on your busiest days — one of our favorites is a body scan meditation. This practice offers a simple and soothing check in with how you’re really feeling, both physically and emotionally. It’s a way to get out of your head and back into your body, helping you release tension and feel more present.
Whether you’re dealing with stress, anxiety, or just need a moment to relax, body scan meditation is an easy and effective tool to help you unwind. You don’t need any special equipment or previous experience. All you need is a quiet space and a few minutes of you time.
What is a body scan meditation?
Body scan meditation is a mindfulness practice that involves paying attention to your body, section by section, from head to toe (or toe to head — whatever floats your boat).
The goal is to notice physical sensations—like tension, warmth, or discomfort—without judgment. This meditation encourages you to stay in the moment by bringing your awareness to your body, which is always in the present (unlike our minds most of the time). It’s a great way to reconnect with yourself, helping you become more aware of how stress or emotions might be affecting your physical body.
Body scan meditation can be done lying down, sitting, or even standing, making it a flexible practice that fits into any part of your day. Many people use it to relax before bed, while others prefer to practice during the day to break up moments of stress.
Benefits of body scan meditation
While it may seem simple—and it is—it can be a radical act to reconnect with your body. Because practicing body scan meditation regularly has many physical and mental health benefits.
Reduces stress and anxiety: Body scan meditation may help reduce anxiety by shifting focus away from racing thoughts to physical sensations.
Improves mindfulness: By focusing on your body without judgment, you can be more present in your everyday life.
Enhances sleep quality: Many people find that body scan meditation helps them fall asleep more easily and improves the overall quality of their sleep. (Here are six more tips to improve sleep quality.)
Promotes relaxation: As you bring awareness to areas of tightness or discomfort, the body often responds by relaxing those muscles. This may help ease physical tension and pain.
Helps with emotional regulation: By noticing sensations in your body, you can also become more aware of how emotions manifest physically. This may help you respond to emotions in a healthier way, rather than reacting impulsively — these five tips can also help.
How to perform a body scan meditation (a step-by-step guide)
The beauty of a body scan is that it’s entirely personal — there’s no right or wrong way to do it, and you can adjust it to fit your needs. And contrary to how we spend most of our days, you don’t need to rush through it. In fact, it’s better if you don’t. This practice is about taking your time, being kind to yourself, and staying present.
Whether you have just a few minutes or a bit longer, try to enjoy this reconnection with your body and let that bring a sense of calm and awareness into your day. Here are the steps you need to get started.
Find a comfortable position
Choose a position that feels good for you. Most people prefer to lie down, but you can also sit in a comfortable chair or even stand if that’s better for your body. The important thing is to feel supported and at ease, so your body can fully relax during the practice.
If you’re lying down, rest your arms by your sides with your palms facing up, and let your legs rest naturally. If you’re sitting, make sure your feet are flat on the floor and your hands are resting comfortably in your lap.
Close your eyes and take a few deep breaths
Once you’re settled, gently close your eyes and take a few deep breaths. Inhale slowly through your nose, filling your lungs, and then exhale gently through your mouth. As you breathe, notice how the air feels as it enters and leaves your body.
These deep breaths help you relax and prepare for the meditation. Try to let go of any thoughts or distractions, and focus on the simple rhythm of your breath. If you need more support calming the mind, try one of these seven breathing techniques.
Start by focusing on your toes
Begin the body scan by directing your attention to your toes. Notice how they feel without trying to change anything. Do they feel warm, cool, or maybe a little tingly? Are they tense or relaxed?
The goal here is simply to observe. Take a moment to connect with this part of your body before moving on.
Move your attention to your feet and ankles
Slowly shift your awareness to your feet and ankles. As you focus on this area, notice any sensations like tightness, pressure, or comfort. Pay attention to how your feet feel against the surface they’re resting on.
There’s no need to force anything — just let yourself be present with whatever feelings arise.
Continue scanning upward through your legs
Guide your attention up to your calves, knees, and thighs. Take your time with each area, noticing any sensations or feelings that come up. Are your muscles relaxed, or do they feel tense? Again, you don’t need to do anything about it — just acknowledge what you’re feeling.
This part of the body can hold a lot of tension, especially if you’ve been on your feet a lot, so take your time here.
Focus on your hips, lower back, and stomach
Move your focus up to your hips, lower back, and stomach. These areas often hold stress or tightness, especially if you’ve been sitting or standing for long periods. Notice how your lower back feels — is there any tension?
Pay attention to how your stomach feels as you breathe in and out. Let yourself simply observe without trying to fix or adjust anything.
Bring awareness to your chest and upper back
Now, shift your attention to your chest and upper back. Notice the gentle rise and fall of your chest as you breathe. Are you holding any tension in your upper back or shoulders?
If you notice any tightness, see if you can allow it to soften with each breath. If not, that’s okay too — just stay present with what you’re feeling.
Focus on your arms, wrists, and hands
Gradually move your awareness down to your arms, noticing any sensations in your upper arms, elbows, and forearms. Then focus on your wrists, hands, and fingers. Do your hands feel warm or cool? Are they resting comfortably?
Pay attention to any tingling or tightness, and just observe these sensations.
End with your neck, jaw, and face
Finally, bring your attention to your neck, jaw, and face. Many of us hold tension in these areas without even realizing it. Notice if your jaw is clenched or if there’s tightness in your forehead.
Allow your face to soften as you breathe, but don’t worry if some tension remains. The goal is simply to become aware of what’s happening in your body, without judgment.
Take a moment to rest and reflect
Once you’ve finished scanning your body from head to toe, take a few moments to rest in stillness. Notice how your body feels now compared to when you started. Are you more relaxed or more aware of certain areas?
Take a few deep breaths, letting your body sink into a sense of calm. When you’re ready, gently open your eyes and return to the present moment, allowing yourself to move slowly and mindfully as you transition back to your day.
5 tips for practicing body scan meditation
As you can see, body scan meditation isn’t complicated. But, like any new habit, it can take some time to get used to. The most important thing is to approach the practice with a sense of curiosity and kindness.
Please don’t worry about doing it “right” — just allow yourself the space to slow down, listen to your body, and be present. With time and patience, you may find that this meditation becomes a helpful tool in your toolbox for managing stress, improving mindfulness, and staying connected to yourself throughout the day.
1. Be patient with yourself to build focus without judgment
It’s completely normal for your mind to drift during meditation, especially if you’re new to it. Don’t worry if you find yourself thinking about your to-do list or what’s for dinner — just gently guide your attention back to the part of your body you were focusing on.
The goal isn’t to have a “perfect” meditation session, but rather to be present and kind to yourself, even when your mind is busy. If self-kindness isn’t your strong suit, here are 10 tips to help.
2. Start with shorter sessions to feel a difference without being overwhelmed
If you’re new to body scan meditation, it’s a good idea to start with shorter sessions, around 5-10 minutes. This can make the practice feel more approachable and less overwhelming.
As you get more comfortable, you can gradually increase the time, building up to 20 or 30 minutes if that feels right for you. There’s no rush, and even a few minutes of body scan meditation can make a difference in how you feel.
💙 Body scans aren’t just for adults! This Follow Along Body Scan for kids is a great way to introduce them to the practice.
3. Create a regular routine to appreciate the benefits
One of the best ways to get the most out of body scan meditation is to make it a regular part of your day. Whether you prefer to practice in the morning to start your day on a calm note, during a break at work to relieve stress, or in the evening to help you wind down, consistency is key.
Choose a time that works well for you and stick with it. The more you practice, the easier it becomes, and you’ll start to notice the benefits over time.
💙 Add this Gratitude Body Scan for Sleep meditation with Jay Shetty into your evening winddown routine and drift off to sleep with ease.
4. Use guided meditations for support and to stay on track
If you’re not sure how to get started or find it hard to stay focused, guided meditations can be really helpful. A guided body scan meditation will walk you through each step, helping you stay on track (we’re sharing a free one below).
Listening to a gentle voice guiding you through the process can make the practice feel more accessible, especially in the beginning.
💙 From 3 to 30 minutes, this guided Body Scan series with Tamara Levitt can support you as you develop your practice.
5. Focus on awareness to avoid forcing relaxation
One of the most important things to remember about body scan meditation is that it’s not about forcing yourself to relax. If you feel tension or discomfort in a part of your body, that’s okay. The goal is to notice these sensations without trying to fix or change them.
Over time, just bringing awareness to these areas can help them naturally relax, but it’s not something you need to push. The more you practice, the more you’ll learn to let go of the expectation that you have to feel a certain way.
Try out this guided body scan meditation
We know it can feel daunting to try out a new meditation on your own, which is why guided meditations can be so helpful.
So sit back, relax, and let Tamara Levitt guide you step-by-step through a 30-minute body scan meditation in this free practice from Calm.
Body scan meditation FAQs
How long should a typical body scan meditation session last?
A body scan meditation can last anywhere from 5-30 minutes, depending on your preference and experience level. Beginners might find it helpful to start with shorter sessions, around 5-10 minutes, and gradually work up to longer periods.
The important thing is to choose a duration that feels manageable and comfortable, based on how much relaxation or focus you’re aiming for.
How does a body scan help anxiety?
Body scan meditation can help you manage anxiety by shifting your focus from anxious thoughts to the sensations in your body, grounding you in the present moment. By paying attention to your physical sensations, you create a calming effect that allows your mind to settle.
With practice, this meditation can help reduce anxious feelings and allows you to better manage stress, as you become more aware of where you hold tension and gently release it. If you need more anxiety support, check out these 12 tips on meditating for anxiety.
Can body scan meditation help with chronic pain management?
Yes, body scan meditation can assist with chronic pain management by encouraging you to observe pain sensations without judgment or resistance. This approach can lessen the emotional distress often linked with pain, making it feel more bearable.
Regular practice can help you respond to pain with more awareness and less reactivity, providing a sense of control and reducing the overall impact of pain on daily life.
Is it normal to fall asleep during a body scan meditation?
Falling asleep during body scan meditation is common, especially when practiced lying down or before bed. The deep relaxation it promotes can naturally lead to sleep.
If staying awake is your goal, try sitting up or practicing earlier in the day. If you’re using body scan meditation to help you fall asleep, there’s no need to worry about drifting off — it’s a natural response to the calming effect of the practice.
Can body scan meditation improve focus and productivity?
Body scan meditation can improve focus and productivity by training your mind to concentrate on one thing at a time. Regular practice builds concentration and reduces stress, making it easier to stay on task.
It also increases mindfulness, allowing you to notice distractions more easily and bring your attention back to your work, ultimately enhancing your ability to focus and be productive.
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