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How to Practice Body Scan Meditation

Follow these steps in order, moving your attention slowly from your feet up to your head.

  1. Get into a comfortable position

    Lying on your back on a mat or floor is common, but sitting in a chair works fine too if lying down makes you too sleepy.

  2. Start by noticing your feet

    Begin by bringing attention to the sensations in your toes -- tingling, temperature, pressure, whatever you notice -- and observe it without judgment.

  3. Move up through your ankles, legs, and hips

    Slowly shift your attention upward in order: ankles, calves, knees, thighs, and hips.

  4. Move attention through your torso and arms

    Notice the rise and fall of your stomach and chest, sensations in your back, then move attention from your fingertips up to your shoulders.

  5. Finish with your neck, face, and head

    Continue moving attention through your neck, jaw, facial muscles, forehead, and the top of your head, completing a full pass over your body.

  6. Feel your whole body as one

    Finally, sense your entire body as a single whole, take a few comfortable breaths, and slowly open your eyes.

Observing Without Judgment Is the Whole Point

Body scan meditation is a mindfulness-based technique that guides attention through each part of the body in order, simply observing whatever sensations arise. If you notice tingling or tightness, there's no need to try to force it away -- just noticing it is enough. This guide offers general wellbeing information and is not a substitute for professional mental health care; if chronic pain or insomnia persists, it's worth speaking with a doctor.

Why Just Noticing Tension Can Relax It

Simply becoming aware of tension you weren't consciously holding is often enough for it to release naturally on its own, which is why a body scan can produce a relaxation effect without any deliberate stretching or movement.

Frequently Asked Questions

Is it okay to fall asleep during a body scan?

Yes, falling asleep is common, especially when lying down. The relaxation effect has already happened by that point, so it's fine -- though if your goal is to build the meditation skill itself, trying it seated is worth considering.

What if I don't feel anything in a certain body part?

That's completely normal too. Rather than forcing yourself to feel something, simply notice 'there's no strong sensation here right now' and move on to the next area.