Body Scan Meditation

Body Scan Meditation: How It Works and Why You Should Try It

I first started practicing body scan meditation when I was struggling with insomnia, and it was quite an interesting experience.

For the first few minutes, I found myself constantly thinking, ‘Oh, that part feels tense,’ until I eventually fell asleep.

You’d be surprised how easy it is to lose touch with your body and the present moment. This is where Body Scan Meditation comes in. Initially, you might find it to be a great sleep aid, but as your practice progresses, it becomes an essential tool for building a mind-body connection.

For me, it was life-saving. It was only when I took the time to pause and connect with my body that I noticed a discomfort beneath my right rib, which turned out to be a lump. Whether the benefits are major or minor, the practice of body scan meditation is well worth exploring.

What Is Body Scan Meditation?

A Body Scan Meditation is a type of mindfulness practice that helps you tune into your body and your senses. 

It’s a way to ground yourself in the present moment, and it’s been practiced in various forms for thousands of years.

Originating from Buddhist meditation practices, it has now found its way into modern mindfulness and stress reduction programs.

Today, Body Scan Meditation is more relevant than ever. With the rise of technology and the constant demands of our busy lives, we often find ourselves disconnected from our bodies.

This meditation practice offers a way to reconnect, to check in with ourselves, and to cultivate a sense of inner peace and awareness. It’s a tool for self-care and stress management that’s accessible to everyone, no matter how busy your schedule is.

The Science Behind Body Scan Meditation

So, how does Body Scan Meditation work? It’s all about bringing your attention to different parts of your body, from your toes to your head (or the other way), and observing any sensations you feel.

This could be tension, warmth, coolness, or even nothing at all. The key is to observe without judgment and without trying to change anything.

This practice taps into the mind-body connection, a concept that’s been recognized by both ancient healing traditions and modern science.

Our minds and bodies are deeply interconnected, and our thoughts and emotions can have a significant impact on our physical health. By bringing awareness to our bodies, we can identify areas of stress or tension and learn to release them.

body scan meditation - woman lying on a meditation cushion

The benefits of Body Scan Meditation are backed by science. Research has shown that it can help reduce stress, improve attention, decrease chronic pain, and improve psychological well-being.

A study published in the Journal of Behavioral Medicine found that body scan meditation could help decrease psychological distress, improve well-being, and increase mindfulness.

But perhaps the most powerful benefit of Body Scan Meditation is its ability to bring us back to the present moment. 

We’re often caught up in worries about the future or regrets about the past, this practice offers a way to ground ourselves in the here and now. It’s a reminder that no matter what’s happening around us, we can always come back to our bodies, to our breath, and to this present moment.

How to Practice A Body Scan Meditation

Practicing Body Scan Meditation is a great way to calm your mind and improve self-awareness. It’s a simple yet powerful practice that anyone can add easily into their daily routine. Here’s a step-by-step guide to help you get started:

  1. Find a Quiet Space: Choose a quiet and comfortable place where you won’t be disturbed. You can sit in a chair or lie down on a mat or bed, whichever feels most comfortable for you.
  2. Set an Intention: Before you begin, set an intention for your practice. This could be something like “I am here to observe and accept my body as it is.”
  3. Start with a Few Deep Breaths: Close your eyes and take a few deep breaths. Feel your chest rise and fall with each inhale and exhale. This helps to center your mind and prepare you for the practice.
  4. Scan Your Body: Start from the top of your head and slowly move your attention down to your toes. I like to pause on different areas for about a count of 5, and really make sure to cover every area like the temples, cheeks, lips, jaw, and neck.
    Notice any sensations, emotions, or thoughts that arise as you focus on each part of your body. Remember, there’s no need to judge or change anything. Just observe.
  5. Stay Present: If your mind wanders (and it will), gently bring your attention back to your body. It’s all part of the process.
  6. End with Gratitude: Once you’ve scanned your entire body, take a moment to express gratitude for your body and the experience.

Tips for Beginners

  • Start Small: If you’re new to meditation, start with short sessions of 5 to 10 minutes and gradually increase the duration as you become more comfortable with the practice.
  • Be Patient: It’s normal to feel restless or distracted when you first start meditating. Don’t be hard on yourself. With time and practice, it will become easier.
  • Use a Guided Meditation: If you’re finding it difficult to focus, consider using a guided Body Scan Meditation. You can find many free resources online, including this one, or you can try my free ‘Anchor in the Present’ free YouTube body scan meditation video below.
  • Make it a Habit: Consistency is key when it comes to meditation. Try to make it a part of your daily routine, whether it’s in the morning, during lunch breaks, or before bed.
ZenGuided – Anchor in the Present Guided Meditation

Common Challenges and How to Deal With Them

As with any new practice, you might face some challenges along the way. Here are some common ones and how to overcome them:

  • Distractions: It’s normal for your mind to wander during meditation. When this happens, gently bring your attention back to your body without judgment.
  • Discomfort or Pain: If you notice any discomfort or pain during the body scan, try not to resist it. Instead, observe it with curiosity and kindness. If the pain is too intense, it’s okay to shift your position or take a break.
  • Falling Asleep: If you find yourself falling asleep during the body scan, it might help to sit up straight instead of lying down. Alternatively, you could try practicing at a different time of day when you’re less likely to be tired.

Remember, Body Scan Meditation is a practice of patience and self-compassion. It’s not about achieving a certain state or getting rid of unwanted feelings. It’s about learning to be present and accepting yourself as you are. So, take your time, be gentle with yourself, and enjoy the journey of self-discovery.

The Role of Body Scan Meditation in Stress Management

Sadly, stress has become a common experience for many of us. Body Scan Meditations can be a powerful tool for managing and reducing this stress.

One of the primary ways Body Scan Meditation helps is by releasing physical tension.

As you scan your body and bring awareness to different areas, you might notice spots of tension or discomfort.

By simply observing these sensations without judgment, you can often find them beginning to relax. This process of mindful observation can help break the cycle of stress and tension that often builds up in our bodies.

Body Scan Meditations can also have a profound impact on mental health. By grounding us in the present moment, it can help quiet the mind and reduce feelings of anxiety and overwhelm.

Studies show that a mindfulness-based stress reduction program, which included body scan meditation, significantly reduced symptoms of stress in participants.

Body Scan Meditation Vs. Other Forms of Meditation

While there are many forms of meditation, each with its unique benefits and techniques, Body Scan Meditation holds a special place due to its focus on the physical body.

For example, mindfulness meditation involves paying attention to your thoughts, feelings, and sensations in the present moment without judgment. While Body Scan Meditation is a type of mindfulness meditation, it specifically directs your attention to physical sensations in different parts of the body.

body scan meditation - a man meditating on a beach

On the other hand, transcendental meditation involves repeating a specific mantra in a specific way to settle your mind and reach a state of relaxed awareness. Unlike Body Scan Meditation, it doesn’t involve focusing on different parts of the body or observing physical sensations.

When should you use Body Scan Meditation? 

It’s particularly useful when you’re feeling disconnected from your body or when you’re carrying a lot of physical tension or stress. 

It’s also a good practice for beginners, as it provides a clear and structured way to cultivate mindfulness.

And though falling asleep isn’t usually the intention of meditation, it worked wonders for me by detaching from the day I had, stopping thinking about the day ahead, and letting me fall peacefully asleep.

The best approach is often to incorporate a variety of meditation practices into your routine, depending on your needs and preferences at any given time.

The Takeaway

A body scan meditation is a powerful tool for cultivating mindfulness, reducing stress, and reconnecting with our bodies. By directing our attention to different parts of the body, we can learn to observe and accept our physical sensations without judgment. This can help release physical tension, quiet the mind, and ground us in the present moment.

The beauty of Body Scan Meditation is that it’s accessible to everyone, regardless of experience level. Whether you’re a seasoned meditator or a complete beginner, this practice offers a simple and structured way to cultivate mindfulness in your daily life. So why not give it a try? You might be surprised by the sense of calm and clarity it can bring.

Disclaimer: The information provided in this article is intended for educational and informational purposes only. It should not be construed as professional advice, diagnosis, or treatment. If you are experiencing symptoms of any mental health condition, we strongly advise consulting with a qualified healthcare professional.


During Body Scan Meditation, you bring your attention to different parts of your body, from your toes to your head. You observe any sensations, emotions, or thoughts that arise without judgment. If your mind wanders, you gently bring your attention back to your body.

An example of Body Scan Meditation could be starting with a few deep breaths to center yourself. Then, you might bring your attention to your feet, noticing any sensations there. You then move your attention up to your legs, your torso, your arms, and finally your head, observing any sensations in each area.

  1. Find a quiet and comfortable place to practice.
  2. Set an intention for your practice.
  3. Start with a few deep breaths to center your mind.
  4. Scan your body from head to toe, observing any sensations without judgment.
  5. Once you’ve scanned your entire body, take a moment to express gratitude for your body and the experience.

The length of a body scan meditation can vary depending on your personal preference and the amount of time you have available. For beginners, starting with a short session of 5 to 10 minutes can be beneficial. As you become more comfortable with the practice, you can gradually extend the duration. Some people may find a 20 to 30-minute body scan meditation to be effective. Remember, the quality of your attention is more important than the length of the practice.

Body scan meditation can be highly effective for reducing stress, improving awareness, and promoting relaxation. It helps you develop a deeper mind-body connection and enhances your ability to focus and be present. Several studies have shown that body scan meditation can significantly reduce symptoms of stress and improve well-being. However, like any other mindfulness practice, its effectiveness can depend on regular practice and the individual’s openness to the experience.

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