Body scan meditation guides you through a gentle exploration of your body's sensations in a non-judgmental way, helping reduce stress, improve focus, and promote deep relaxation from head to toe.
mindful body scan, body awareness, relaxation scan, full body scan
Body scan meditation guides you through a gentle exploration of your body's sensations in a non-judgmental way, helping reduce stress, improve focus, and promote deep relaxation from head to toe.
Check out our safety recommendations.
Find a comfortable seat on a chair, couch, bed or yoga mat.
Feel free to use cushions, pillows or blankets to support your body and ensure comfort.
Set a timer if needed (in case you doze off!) and then press play.
Once you are set up, head to our Practice Guides and get started.
Looking for detailed practice guides? Hang tight, they are coming soon!
Body scan meditation is a powerful technique that connects you with your body and gives you a break from overthinking about the past or future. As you focus on each body part – from toes to head – you'll become aware of physical sensations, whether they're tense, relaxed or uncomfortable. This practice is popular in stress and pain management programs because it reduces stress, sharpens focus and leaves you feeling calm and refreshed.
Perfect for beginners, this practice is often guided, allowing you to easily follow along and focus on each body part. Whether you're looking to unwind after a long day or seeking a way to reduce your body's response to discomfort, body scan meditation offers a gentle yet effective approach to relaxation and mental clarity.
Ready to get relaxed?
Let us show you how!
Incorporating body scan meditation into your routine can help reduce stress, enhance focus, improve emotional balance and deepen your connection to physical sensations. Here are more details on the benefits of incorporating this practice into your life.
Stress reduction
Emotional well-being
Improved focus
Intellectual well-being, Self well-being
Pain management
Emotional well-being, Physical well-being
Better sleep
Emotional well-being, Physical well-being
Emotional regulation
Emotional well-being
Jon Kabat-Zinn
Person
Ruby Wax
Person
Lisa Carrington
Sports
Gwyneth Paltrow’s "The Goop Lab"
TV Show
You're probably eager to try this out and see if the practice will deliver on its promise of relaxation. But before you dive in, read on to make sure you're ready to go with all the information you need.
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Opt for a space where you can give your full attention to the practice.
🛋️
"It’s taking a while to get comfortable."
🤔
"Is this really going to work?"
😌
"This feels surprisingly calming."
😮
"Wait, I got distracted!"
😬
"Am I even doing this right?"
😌
"Ok, this is actually pretty relaxing."
😊
"I didn’t realise I needed that!"
Are you ready to scan your body?
We are busy working on detailed getting started guides and individual practice guides to follow.
Compare
Recommendation for first-timer
2nd pick
3rd pick
Availability
Widely
Moderately
Moderately
Average cost per session
Free or low cost
Free or low cost
Moderate costs
Special equipment required
None or minimal
None or minimal
None or minimal
Potential for socialisation & community
Mostly solo
Highly social
Mostly solo
Safety & skill building
Consider risks
Mixed results
Safe & fast
Space or privacy required
Minimal
Minimal
Some required
Ease of scheduling
Very flexible
Need to plan
Need to plan
Setup time
Little to none
Up to 30 mins
Up to 30 mins
Active practice time
Up to an hour
Up to an hour
Up to an hour
Unexpected advantages
Actually useful
Random
Actually useful
Body scan can calm the "monkey mind," a Buddhist term for restless thoughts.
The practice is great for gamers to reset focus after long sessions.
Body scan is often recommended for chronic pain management.
Show more:
7 memes
The effect of a mindfulness-based body scan exercise on food intake during TV watching
Ahmadyar, K., Robinson, E., & Tapper, K. (2024). The effect of a mindfulness-based body scan exercise on food intake during TV watching. Appetite, 192, 107131. https://doi.org/10.1016/j.appet.2023.107131
Short-term autonomic and cardiovascular effects of mindfulness body scan meditation
Ditto, B., Eclache, M., & Goldman, N. (2006). Short-term autonomic and cardiovascular effects of mindfulness body scan meditation. Annals of Behavioral Medicine, 32(3), 227–234. https://doi.org/10.1207/s15324796abm3203_9
When the dissolution of perceived body boundaries elicits happiness: The effect of selflessness induced by a body scan meditation
Dambrun, M. (2016). When the dissolution of perceived body boundaries elicits happiness: The effect of selflessness induced by a body scan meditation. Consciousness and Cognition, 46, 89–98. https://doi.org/10.1016/j.concog.2016.09.013
Show more:
7 research pieces
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