A guided awareness practice to reconnect with your body and release stored tension.
Duration: 5 min • Modality: Meditation • Mood: Grounded
How to practice
- Lie down or sit comfortably. Close your eyes and take 3 deep breaths.
- Bring your attention to your feet. Notice any sensations without judgment.
- Slowly move your awareness up through your legs, hips, belly, chest, and arms.
- Notice your neck, jaw, and face. Soften any areas of tension.
- Rest your awareness at the crown of your head for a moment.
- Take 3 deep breaths and slowly open your eyes when ready.
Why this works
Body scan meditation increases interoceptive awareness and has been shown to reduce chronic pain, anxiety, and improve sleep quality through enhanced mind-body connection.
Inspiration
Adapted from Jon Kabat-Zinn's MBSR (Mindfulness-Based Stress Reduction) protocol.
Helpful tools
- Yoga mat or bed
- Quiet space
When to use this reset
Use this reset at the end of a busy day to release accumulated tension or before sleep to prepare for rest. It's particularly helpful when you feel disconnected from your body or notice you've been holding stress physically.
Learn more
FAQ
What if I get distracted or my mind wanders during the Body Scan?
It's completely normal for your mind to wander. When you notice your mind has strayed, gently bring your attention back to the part of your body you were focusing on. Don't judge yourself; simply redirect your focus with kindness.
Can I do this meditation in any position, or do I need to lie down?
While lying down is often recommended for full relaxation, you can absolutely practice the Body Scan Meditation sitting comfortably in a chair. The key is to find a position where you can remain still and feel supported without unnecessary strain.
