Sometimes we hold tension in our bodies without even realizing it. Practice a quick body-scan meditation to help release pent-up stress by paying attention to physical sensations in a gradual sequence from feet to head. This technique is a simple way to practice mindfulness. The purpose is to tune into your body with curiosity and acceptance, not judgment.

What is a Body Scan Meditation?

A body scan meditation is a mindfulness practice that involves systematically bringing your attention to different parts of your body, noticing any sensations without judgment. It's a way to connect with your physical self and become more aware of where you might be holding tension. Unlike other meditations that might focus on breath or a mantra, the body scan specifically guides you through a detailed internal exploration of your physical being. It's a powerful tool for developing present-moment awareness and fostering a deeper connection between your mind and body. This practice is often used to cultivate a sense of calm, reduce stress, and improve overall well-being.

How to Practice Body Scan Meditation

Get into a comfortable position. You can lie down on your back with your arms at your sides and legs uncrossed, or sit upright in a chair with your feet flat on the floor. Close your eyes gently if that feels comfortable. Take a few deep breaths, inhaling slowly through your nose and exhaling through your mouth, allowing your body to settle. Feel the weight of your whole body supported by the surface beneath you.

Start by noticing your feet. Bring your full attention to your toes, the balls of your feet, your arches, and your heels. Where are they—resting on the floor or swaying freely? Is anything pressing against your soles? Are you experiencing any tingling, warmth, coolness, or tightness? What sensations do you notice in each part of your feet? Simply observe without trying to change anything.

Continue scanning along the rest of your body, slowly moving your attention upwards. Move to your ankles and notice any sensations there. Then bring your awareness to your lower legs, knees, and thighs. Pay attention to your hips and pelvis, observing how they feel. Move to your abdomen, noticing the gentle rise and fall with each breath. Then, scan your chest, feeling the expansion and contraction of your rib cage. Bring your attention to your arms, from your fingertips to your shoulders, noticing any sensations in your hands, wrists, forearms, elbows, upper arms, and shoulders. Finally, bring your awareness to your neck, face, and the top of your head.

As you move through each body part, check in with yourself to notice any points of relaxation, pain, numbness, or other sensations. Observe your thoughts, feelings, and sensations as they arise, allowing them to be present without getting caught up in them. If your attention wanders—which it inevitably will—slow down and gently refocus on the specific body part you were observing. Be patient and kind to yourself throughout the practice.

What are the Benefits of Body Scan Meditation?

This body scan practice gives us a direct connection to the present moment. It offers a pathway to embodiment, or the feeling of being located within your physical body, with full ownership and agency. Being in mindful relationship with your physical body is an important foundation of self-regulation, or being aware of how to bring your heightened arousal states into equilibrium. Awareness of the body is also the first foundation of mindfulness in the traditional Buddhist meditation practice.

Embodied meditation using the body scan technique has several mental and physical benefits, helping you manage pain, stress, and anxiety. By regularly practicing body scan meditation, you can develop a greater capacity to observe physical sensations and emotional states without being overwhelmed by them. This can lead to a reduction in chronic pain, as you learn to differentiate between the sensation itself and your reaction to it. It also helps to calm the nervous system, which can significantly lower stress levels and alleviate symptoms of anxiety. 

The practice also gives us the chance to tap into our felt experience, especially if we’re prone to overthinking. Being fully embodied is key to being fully open to life's experiences and responding to challenges with greater clarity and resilience. It can improve sleep quality, enhance emotional regulation, and foster a deeper sense of self-compassion.

Try Body Scan Meditation Today

A body scan meditation is a simple yet profound practice that offers numerous benefits for both your mind and body. By regularly tuning into your physical sensations without judgment, you can release tension, reduce stress and anxiety, improve sleep quality, and foster a deeper connection with yourself. Try a body scan meditation from Open today and experience the transformative power of present-moment awareness.