The body scan is a classic relaxation and mindfulness practice. It involves slowly moving your attention through each part of your body, noticing sensations without trying to change them. It can be done lying in bed, on a mat or in a comfortable chair, and it takes anywhere from five to thirty minutes.
Many people enjoy a body scan as part of an evening wind-down routine. If you have chronic pain, a health condition or a history of trauma, consider talking with your doctor or a licensed professional before starting new mindfulness practices, and feel free to keep your eyes open or stop at any time.
Getting Ready
Choose a quiet space where you will not be interrupted. Lie on your back with your arms resting by your sides and your legs comfortably apart. You can place a pillow under your knees for comfort. If lying down is uncomfortable, sit in a supportive chair instead.
Close your eyes or soften your gaze. Take a few slow, natural breaths.
The Practice, Step by Step
Feet and Legs
Bring your attention to your toes. Notice any sensations: warmth, coolness, tingling or nothing at all. There is no right thing to feel. Slowly move your attention to the soles of your feet, your heels, your ankles. Then move up through your calves, knees and thighs. Take your time.
Hips, Belly and Back
Notice where your body makes contact with the bed or floor. Move your attention through your hips and lower back. Notice your belly gently rising and falling with each breath. Then move up through your middle and upper back.
Chest, Arms and Hands
Notice your chest and the rhythm of your breathing. Then bring your attention to your shoulders, which often hold tension. Move down through your upper arms, elbows, forearms, wrists, palms and each finger.
Neck, Face and Head
Notice your neck and throat. Then move to your jaw, which many people clench without realizing. Notice your lips, cheeks, nose, eyes and forehead. Finally, bring your attention to the top of your head.
When Your Mind Wanders
Your mind will wander. When you notice it has, gently return your attention to the last part of the body you remember. There is no need to start over or criticize yourself. Returning is the practice.
If You Notice Tension
When you find areas of tightness, you can simply notice them. Some people like to imagine breathing into the tense area, or allowing it to soften slightly as they exhale. Others prefer to simply observe. Either approach is fine.
Finishing the Practice
After you have scanned your whole body, take a few moments to notice it as a whole. Feel the breath moving through you. Then slowly wiggle your fingers and toes, stretch gently and open your eyes. If you are practicing before sleep, you may simply let yourself drift off.
Making It a Habit
Body scans can feel unfamiliar at first, but they often become easier with practice. Try one a few nights a week, perhaps as the last step of your bedtime routine. You can also find guided body scan recordings from many sources if you prefer a voice to follow. Over time, this simple practice can help you feel more at home in your own body.