The body scan is elegant in its simplicity: move attention systematically through the body, observing sensations in each region. No mantras, no complex visualization, no philosophical frameworks. Just attention meeting body.
This simplicity makes body scan accessible to absolute beginners while offering depth that keeps advanced practitioners engaged. Here's how to practice it well.
What the Body Scan Is
The Basic Practice
You move attention through the body, region by region, noticing whatever sensations are present. Starting at one end (usually head or feet), you systematically scan through, spending time with each area before moving on.
What you're doing: Bringing awareness to physical sensations—pressure, temperature, tension, tingling, pulsing, heaviness, lightness, numbness, pain, pleasure, or absence of sensation.
What you're not doing: - Trying to change anything - Relaxing deliberately (though relaxation often occurs) - Analyzing or interpreting sensations
Origins
The body scan appears in multiple traditions:
Vipassana: Goenka-style vipassana uses systematic body scanning as its primary technique after initial concentration practice.
MBSR: Jon Kabat-Zinn's Mindfulness-Based Stress Reduction features the body scan prominently, adapted from Buddhist practice for clinical settings.
Yoga nidra: Yogic sleep practices involve systematic body awareness, though with different goals and approach.
Why It Works
Grounding: The body is always in the present. Unlike the mind, which wanders through past and future, physical sensation is here and now.
Accessible: Everyone has a body. Everyone can feel something, somewhere. No special capacity required.
Insight: Careful observation reveals how much we don't normally notice about our own bodies.
Relaxation: Awareness often releases tension held unconsciously. The body scan frequently produces relaxation as byproduct.
The Basic Technique
Position
Lying down: The classic position. Comfortable, sustainable, allows full relaxation.
Sitting: Possible, especially for shorter scans or when sleepiness is an issue.
The caution: Lying body scans invite sleep. If staying awake is difficult, try sitting or scan earlier in the day.
Direction
Top to bottom: Start at the crown of the head, work down to the feet.
Bottom to top: Start at the feet, work up to the head.
What works: Either direction is fine. Pick one and stay consistent within a session.
The Sequence
A typical body scan progresses through:
- Top of head / scalp
- Forehead, temples
- Eyes, nose, cheeks
- Mouth, jaw, chin
- Neck, throat
- Shoulders
- Upper arms, elbows, lower arms
- Wrists, hands, fingers
- Upper back
- Lower back
- Chest, front torso
- Abdomen
- Hips, pelvis
- Thighs
- Knees
- Lower legs
- Ankles, feet, toes
Variation: You can go more detailed (individual fingers, toes) or more general (whole leg at once). Adjust for session length.
At Each Region
Bring attention there: Direct awareness to the specific body area.
Observe what's present: Notice whatever sensations exist. They might be strong or subtle, pleasant or unpleasant, clear or vague.
Accept what you find: Whether pleasant, unpleasant, or absent—just notice without preference.
Allow time: Stay with each region long enough to actually feel what's there. Rushing defeats the purpose.
Move on: When ready, shift attention to the next region.
When You Find Nothing
It happens: Some body regions seem blank. No sensations detectable.
The response: That's fine. "No sensation" or "numbness" is itself an observation. Sit with the absence rather than straining to feel something.
Over time: Areas that seem blank often become more apparent with practice.
When You Find Tension or Pain
The observation: Notice the quality—sharp, dull, throbbing, aching.
The instruction: Don't try to fix it. Just observe. Breathe with it if that helps. Let it be as it is.
What often happens: Tension sometimes releases through awareness alone. But this isn't the goal—just a frequent byproduct.
Duration and Frequency
Session Length
Short scans (5-10 minutes): Quick overview. Less detail, faster movement through regions.
Standard scans (20-30 minutes): Thorough coverage. Enough time to settle into each area.
Long scans (45-60 minutes): Deep, slow movement. Multiple passes. Common in retreat settings or as primary practice.
Frequency
Daily: Regular body scan practice develops body awareness that becomes continuous.
As needed: The body scan can be used situationally—when stressed, when trying to sleep, when needing grounding.
As part of practice: Some use body scan as one component of a broader meditation session.
Variations
The Relaxation Scan
The modification: At each body region, consciously relax the area before moving on.
The sequence: Awareness, notice tension, release, move on.
The use: When relaxation is the explicit goal—stress relief, pre-sleep, tension release.
The Tension-Release Scan
The technique: Deliberately tense each region before relaxing it.
The sequence: Tense the area (hold briefly), release, notice the difference.
The origin: Related to progressive muscle relaxation (Jacobson technique).
The use: Learning to recognize tension by contrasting with release.
The Breath Scan
The integration: Breathe into each body region. Imagine breath flowing to and from the area of focus.
The visualization: Breath entering through that region, releasing on exhale.
The effect: Combines breath awareness with body awareness.
The Quick Scan
The practice: Brief sweep through the body—perhaps 30 seconds to 2 minutes.
The use: Regular check-ins throughout the day. Grounding when scattered.
The Compassionate Scan
The addition: At each region, especially if pain or tension is present, offer kindness: "May this part of me be at ease."
The integration: Combines body scan with loving-kindness qualities.
Common Challenges
Mind Wandering
The situation: You're supposed to be feeling your left knee, but you're planning dinner.
The response: Notice the wandering. Return to where you left off (or restart from the beginning if you're lost).
The normalcy: Everyone wanders. The return is the practice.
Falling Asleep
The situation: Lying down, relaxing, systematically scanning... zzz.
The options: - Scan earlier in the day - Sit instead of lying - Keep eyes slightly open - Use a shorter scan
The acceptance: If you're exhausted, you may need sleep more than meditation. That's okay.
Impatience
The temptation: Rush through to "finish" the scan.
The reminder: There's no completion to achieve. The practice is the dwelling with each region, not the coverage of territory.
The adjustment: Shorten the session rather than rushing through it.
Getting Caught in Pain
The trap: Finding an area of pain and obsessing over it.
The instruction: Observe the pain, but don't abandon the scan. Note it, stay briefly, move on. You can return.
Not Feeling Anything
The concern: "My body feels numb. I can't sense anything."
The reassurance: Sensitivity develops with practice. Start with areas where you can feel something (perhaps hands or feet). Subtlety comes.
Integration
With Other Practice
As warm-up: Body scan to settle before seated concentration practice.
As cool-down: Body scan to integrate after intensive practice.
Standalone: Body scan as complete practice in itself.
Into Daily Life
Regular check-ins: Brief body scans throughout the day. Where is tension? How does the body feel right now?
Before sleep: Body scan as wind-down practice.
When stressed: Grounding through body awareness.
The Deeper Purpose
Body awareness: Most people are dissociated from their bodies—living in their heads. Body scan reconnects awareness to physical reality.
Present-moment anchoring: The body is always here. Sensations are always now. Body awareness is presence training.
Insight: Careful body observation reveals constant change. Sensations arise and pass. Even pain is not as solid as it seems.
Starting Practice
Today: Lie down or sit comfortably. Close your eyes.
Start at the top of your head. What do you feel there? Anything? Nothing?
Move to your forehead. Your eyes. Your cheeks.
Continue down, region by region. Don't rush.
When attention wanders, return.
When you reach your feet, rest for a moment. Then open your eyes.
Ten minutes is enough to begin. Build from there.
Return is a meditation timer for practitioners using any technique—body scan, breath, or awareness. Set your session, move through your body, and let the minimal interface support your practice. Download Return on the App Store.