Body Scan Meditation
In a body scan, attention travels slowly through the body part by part. It builds body awareness and is often deeply relaxing — which is why it is popular at bedtime.
- Time
- 10–30 minutes
- Level
- Complete beginner
- Position
- Lying down or seated
- Best for
- Relaxation, sleep, reconnecting with the body
Step by step
How to practise
- 01
Lie on your back with a pillow under the knees, or sit comfortably.
- 02
Take a few slow breaths and feel the body's contact with the floor.
- 03
Bring attention to the toes of the left foot. Notice any sensation — or none.
- 04
Move slowly through the foot, ankle, calf, knee and thigh.
- 05
Repeat on the right leg.
- 06
Continue through the pelvis, belly, back, chest, hands, arms, shoulders, neck, face and head.
- 07
Finish by sensing the whole body breathing at once.
Make it work for you
Small adjustments make the biggest difference. Keep every breath comfortable.
Tips
- Spend 20–30 seconds on each area
- Numbness or no sensation is also something to notice
Common mistakes
Rushing or trying to force relaxation.
Why practise it
Commonly used to relax, notice tension and support sleep.
In the tradition
Related to yogic practices of rotating awareness such as those used in Yoga Nidra.
Practise with care
Safety
If attending to a painful or distressing area is difficult, move on or open your eyes.
Educational guidance, not medical advice. If you are pregnant or managing a heart, lung, blood-pressure or mental-health condition, check with a qualified professional first.
Questions
Is it OK to fall asleep during a body scan?
It happens, especially at night. For daytime practice, try sitting up.
Keep exploring
All meditationsBreath Awareness Meditation
The simplest meditation: rest your attention on the breath and gently return each time the mind wanders.
Evening Meditation for Sleep
Unwind before bed with a slow exhale, a short body scan and a moment of gratitude.
Yoga Nidra
'Yogic sleep' — a guided, lying-down practice that leads you into deep relaxation while staying aware.