What Is a Body Scan?
Updated: Jun 30
A body scan is a simple meditation technique that can help you feel more centered and calm.
The body scan involves focusing your attention on different parts of your body, from the top of your head down to your toes.
By tuning in to the physical sensations you're experiencing in the present moment, you can cultivate a greater sense of self-awareness and reduce stress and anxiety.
So, how can you perform a body scan on yourself? Follow these steps:
Find a quiet and comfortable place where you won't be disturbed.
Sit or lie down in a relaxed position. You can close your eyes or keep them open, whichever feels most comfortable for you.
Take a few deep breaths, and then start to bring your attention to the top of your head. Notice any sensations you feel there, whether it's warmth, coolness, or any other sensation.
Slowly move your attention down your body, focusing on each body part in turn. Spend a few moments on each area, noticing any physical sensations you feel without judgement.
If your mind starts to wander, gently bring it back to the present moment and the physical sensations you're experiencing.
When you reach your toes, take a few deep breaths and then slowly open your eyes.
That's all there is to it!
A body scan can take as little as 2-5 minutes, making it a quick and easy mindfulness practice you can incorporate into your daily routine.
So give it a try and see how it can benefit your overall sense of wellbeing.