A beginner's guide to: Body scan

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.

In a hurry and don't have any questions?

  1. Check out our safety recommendations.

  2. Find a comfortable seat on a chair, couch, bed or yoga mat.

  3. Feel free to use cushions, pillows or blankets to support your body and ensure comfort.

  4. Set a timer if needed (in case you doze off!) and then press play.

  5. Once you are set up, head to our Practice Guides and get started.

Looking for detailed practice guides? Hang tight, they are coming soon!

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.

Ready to get relaxed?

Let us show you how!

Why body scan is good for you

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

People who love to body scan

Jon Kabat-Zinn

Person

Ruby Wax

Person

Lisa Carrington

Sports

Gwyneth Paltrow’s "The Goop Lab"

TV Show

Real people's experiences

Starting body scan? Read this first

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!"

Getting started guides coming soon...

Are you ready to scan your body?

We are busy working on detailed getting started guides and individual practice guides to follow.

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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

Introduction guides from around the web

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