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
- 1
Lie on your back with a pillow under the knees, or sit comfortably.
- 2
Take a few slow breaths and feel the body's contact with the floor.
- 3
Bring attention to the toes of the left foot. Notice any sensation — or none.
- 4
Move slowly through the foot, ankle, calf, knee and thigh.
- 5
Repeat on the right leg.
- 6
Continue through the pelvis, belly, back, chest, hands, arms, shoulders, neck, face and head.
- 7
Finish by sensing the whole body breathing at once.
Best for
Relaxation, sleep, reconnecting with the body
Why practise it
Commonly used to relax, notice tension and support sleep.
Make it work for you
Tips & common mistakes
Tips
- Spend 20–30 seconds on each area
- Numbness or no sensation is also something to notice
Watch out for
Rushing or trying to force relaxation.
Good to know
Questions
Is it OK to fall asleep during a body scan?
It happens, especially at night. For daytime practice, try sitting up.
Related to yogic practices of rotating awareness such as those used in Yoga Nidra.
What helps
Props that make this easier
- Meditation cushion (zafu) Lifts the hips so you can sit tall without strain. View on Amazon
- 108-bead mala One bead per mantra or breath; one round is 108. View on Amazon
- Lavender eye pillow Gentle weight and darkness to help the eyes and mind settle. View on Amazon
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