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.
A beginner's guide to: Body scan
mindful body scan, body awareness, relaxation scan, full body scan
Want to get into body scan?
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
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Check the safety tips
A few must-knows to ensure you’re covered.
See what’s needed
Space, setup, and time. Check the practical stuff so you're good to go.
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What is body scan?
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.
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Why body scan is good for you
Body scan steadies emotions and sharpens focus. Regular practice enhances stress recovery, boosts emotional awareness and promotes deep relaxation.
Sharpens sustained attention
Focus area: Focus (Impact rating: Medium)
Small rise in positive mood
Focus area: Lightheartedness (Impact rating: Medium)
May improve emotional awareness
Focus area: Emotional awareness (Impact rating: Medium)
Quick relaxation response
Focus area: Recovery (Impact rating: Medium)
Calmer stress response
Focus area: Resilience (Impact rating: Medium)
People who love to body scan
Jon Kabat-Zinn
Person
Ruby Wax
Person
Lisa Carrington
Sports
Gwyneth Paltrow’s "The Goop Lab"
TV Show
Want a closer look at body scan?
Ways to try it, what to expect, and how to stay safe. Read on!
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.
Safety
⚠️
Opt for a space where you can give your full attention to the practice.
What you might experience
🛋️
"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!"
Start today
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
Explore your options
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
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Recommendation for first-timer
Availability
Average cost per session
Special equipment required
Potential for socialisation & community
Safety & skill building
Space or privacy required
Ease of scheduling
Setup time
Active practice time
Unexpected advantages
Ancestry, history, facts and other trivia
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.
Popular memes
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7 memes
Academic research we rate
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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