A body scan is a meditation practice in which you bring attention to different parts of your body, one at a time. You might notice contact with a chair, warmth, movement, or no particular sensation. The aim is to notice what is present, not to make yourself feel a certain way.
The Guy’s and St Thomas’ NHS Foundation Trust guide describes body scanning as paying attention to sensations in different parts of the body. Its body scan can be done sitting or lying down. If an exercise is painful or uncomfortable, the guide says to stop and speak with a doctor or the course trainer.
Before you begin
Choose a position that feels supported, whether that is a chair, bed, or another comfortable place. You can keep your eyes open or closed, adjust your position, or stop at any point. If focusing on a particular area is uncomfortable, leave it out and choose another point of attention, such as the sounds around you.
For setup ideas, see how to meditate in a chair or explore meditating with your eyes open.
Try a short body scan
This is one way to try the practice; there is no required order or perfect pace. Give yourself a few minutes and spend as long as you like on each step.
- Notice your support. Feel the contact between your body and the chair or surface beneath you. You can begin there and return to it whenever you wish.
- Choose a starting place. If it feels comfortable, bring attention to your feet. Notice whatever you can feel, or simply notice that nothing stands out.
- Move your attention. Try noticing your legs, then your hands and arms, then your shoulders or face. Skip any area you do not want to focus on, and use a different order if you prefer.
- Notice when attention wanders. Thoughts and sounds may draw you away. When you notice, return to a chosen point of contact or to the next part of the practice.
- Finish at your own pace. Take a moment to notice the room around you before continuing your day.
The NHS guide describes returning attention when the mind wanders. Its longer recording is one example; this short sequence is an optional introduction, not a substitute for the course.
What if I feel nothing or get distracted?
There is no particular sensation you need to find. You can pause at a place that feels neutral, keep your attention on a sound instead, or finish early. Experiences vary: the National Center for Complementary and Integrative Health notes that research on possible negative effects of meditation is limited. If the practice raises concerns, speak with a qualified health professional.
Explore a guided meditation
For another way to begin, explore guided meditations on the web or get Moodscape for iPhone. Sign in to use the web app. Some sessions are free and others require Premium. For more ways to choose a first session, read our beginner’s guide to guided meditation.