lotus flower — Photo by Lina Trochez · Unsplash

The Body Scan

The body scan is one of the most widely used mindfulness practices in clinical settings. It involves lying down (or sitting) and moving your attention slowly through different regions of your body, from feet to head, observing sensations without trying to change them.

Why it works

Most of us live largely in our heads — thoughts, plans, worries — and lose touch with the physical body. The body scan rebuilds that connection, which research shows reduces the tendency to ruminate and improves emotional regulation.

How to practice

Lie on your back in a comfortable position. Close your eyes.
Take three slow, deep breaths. Let your body soften into the floor.
Bring your attention to the sole of your left foot. Notice any sensations — warmth, tingling, pressure, or nothing at all. Stay for 30 seconds.
Slowly move your attention up: ankle → calf → knee → thigh → hip.
Repeat for your right leg, then move to the torso, chest, shoulders, arms, neck, and finally the face and crown of the head.
If your mind wanders (it will), gently bring it back without self-criticism.
Finish by taking a few deep breaths and slowly opening your eyes.

yoga on mountain — Photo by Patrick Malleret · Unsplash

Recommended duration

Start with 10 minutes. Classic MBSR body scans last 45 minutes — aim for that after several weeks of practice.

"The body scan is not about feeling anything in particular, but about learning to feel what is actually there." — Jon Kabat-Zinn

10-Minute Mindfulness Meditation