< shift/library / mindfulness

Body Scan Meditation

mindfulness · easy · 15-30 min per session, 3-5 times/week

What is Body Scan Meditation?

Systematic practice of slowly moving attention through each body part from feet to head, noticing sensations without judgment. Designed to develop mindful awareness of bodily sensations, relieve tension, reduce stress, and decrease aches and pains.

Is there evidence for it?

EVIDENCEstrong

How do you do Body Scan Meditation?

  1. 1.Lie down comfortably (or sit); close your eyes and take 3 deep breaths to settle
  2. 2.Begin at your feet: notice any sensations — warmth, tingling, pressure, numbness — without trying to change them
  3. 3.Slowly move attention upward: calves, knees, thighs, hips, abdomen, chest, hands, arms, shoulders, neck, face, crown
  4. 4.Spend 30-60 seconds on each body region; if you notice tension, breathe into that area and release on exhale
  5. 5.Complete the full scan in 15-30 minutes; use a guided recording (Insight Timer, Calm) for structure

How long does it take?

15-30 min per session, 3-5 times/week.

Is it hard to start?

easy.

PRACTICE ITStillness between moments — 4 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: Jon Kabat-Zinn (MBSR program core practice); UC Berkeley Greater Good Science Center; research on interoception and wellbeing
meditation · body-awareness · relaxation · stress-relief · interoception
> find what fits you

Related in mindfulness

Forest Bathing (Shinrin-Yoku)Immersing yourself in a forest environment while mindfully engaging all senses — not hiking for exercise, but...Micro-Meditation (60-Second Reset)You don't need 20 minutes to meditate. Take 60 seconds: close your eyes, take 3 deep breaths, scan your body...Niksen (Dutch Art of Doing Nothing)The Dutch practice of intentional idleness — doing nothing purposeful without guilt. Unlike mindfulness...Vipassana MeditationAncient Buddhist insight meditation emphasizing non-judgmental observation of bodily sensations and thoughts...Loving-Kindness Meditation (Metta)Practice of directing warm, kind-hearted thoughts and well-wishes toward yourself and others in expanding...Mindful EatingEating with full attention to colors, smells, flavors, textures, hunger signals, and satiety cues — without...

> everything in mindfulness

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.