A body scan is a simple somatic practice where you move your attention slowly through your body, region by region, and notice whatever sensations are there. You are not trying to relax or fix anything. You are practising the skill of paying attention to the body as it is. This 10-minute version is designed for beginners and can be done lying down or seated.
A quick word before we start: there is no way to be bad at this. If your mind wanders off to your shopping list forty times, you have simply had forty chances to come back. Below you will find what a body scan is, why it is so widely taught, a step-by-step practice, and what to do if it feels uncomfortable.
What a body scan is
In a body scan, attention travels through the body in an orderly way, often from the feet up to the head or the other way round. At each area you pause and notice what you can feel: warmth, coolness, pressure, tingling, contact with clothing or the floor, or simply nothing much at all.
The practice is best known today through mindfulness programmes such as Mindfulness-Based Stress Reduction (MBSR). The scholar-monk Anālayo has traced the body scan used in MBSR back to vipassanā meditation as taught in Myanmar. Somatic practitioners use a similar method, usually with a lighter touch: shorter scans, more permission to pause, and more interest in what feels steady or neutral, not only in what feels difficult.
Why a body scan somatic practice can be useful
Many people spend most of the day in their heads. A body scan gives you a regular, low-pressure way to check in with physical experience. Over time, some people find they notice earlier signals such as a clenched jaw, shallow breathing or tired eyes, which gives them more choice about how to respond.
It is also a foundation skill. Most somatic work depends on being able to notice sensation without rushing to explain it. If you want to go further with this, the guide on how to notice body sensations covers the basics of sensation vocabulary.
A body scan is not a treatment and it does not guarantee relaxation. Some sessions feel calm, some feel restless, and some feel boring. All of those count as practice.
The Practice
Purpose. To explore the body with slow, curious attention, noticing sensations without trying to change them.
Time. About 10 minutes. You can shorten it to 3 to 5 minutes by moving through larger areas.
Position. Lying on your back on a mat, rug or bed, or seated in a supportive chair with your feet on the floor. Choose whichever lets you stay comfortable and awake.
Steps.
1. Arrive (1 minute).
Let your body settle into the surface under you. Notice where you are being supported: the back of the head, shoulders, back, hips, legs, heels. Keep your eyes open with a soft gaze, or close them if that feels comfortable.
2. Start at the feet (1 to 2 minutes).
Bring your attention to your toes. What can you feel? Maybe the air, the fabric of your socks, warmth or coolness. Then move to the soles, the heels, the tops of the feet and the ankles. If you feel nothing, notice that too. “Not much here” is an accurate observation.
3. Move up the legs (1 to 2 minutes).
Shift attention to the lower legs, the knees, the thighs. Notice weight, contact and temperature. There is no need to linger anywhere longer than a few breaths.
4. The pelvis, belly and back (2 minutes).
Notice the hips and the contact of the pelvis with the surface. Let attention rest on the belly and notice any movement with the breath. Then notice the back, from the lower back up to the shoulder blades.
5. Chest, arms and hands (2 minutes).
Notice the chest and the rise and fall of breathing, without changing it. Move out along the shoulders, upper arms, elbows, forearms, wrists and hands. Many people find the hands easy to feel, so they can be a good resting place.
6. Neck, face and head (1 to 2 minutes).
Notice the neck and throat, the jaw, the mouth, the cheeks, the eyes and forehead, and finally the top of the head.
7. The whole body (1 minute).
Widen your attention to include the whole body at once, as one shape resting on the ground. Then open your eyes fully, look around the room, and move slowly before you get up.
What to notice
You might notice obvious sensations such as pressure where you touch the floor, or subtle ones like tingling in the fingers. Some areas may feel vivid and others blank. You might notice your mind wandering to plans or memories. That is normal. When you realise it has happened, simply return to the area you were on, or to the next one.
Try not to decide in advance what you should feel, and try not to read meaning into every sensation. A tight shoulder is information, not a verdict on your emotional life.
If it feels too much
Turning attention inward is not always comfortable. If a sensation becomes intense, or strong emotions or memories arise, you can:
- Open your eyes and look around the room for a few moments.
- Move your attention to a neutral or pleasant area, such as the hands or the feet on the floor.
- Skip an area of the body entirely. You do not have to scan every part.
- Sit up, move, or stop the practice. Stopping is always allowed.
If you live with trauma, chronic pain, or a condition where body focus tends to increase distress, you may prefer to start with an outward practice such as the orienting exercise, or explore body scans with the support of a qualified professional.
Where people tend to get stuck
- Treating it as a relaxation test. If you are not relaxed at the end, the practice has not failed. The aim is attention, not a particular state.
- Going too slowly too soon. Long, detailed scans can feel heavy for beginners. Start short.
- Forcing sensation. Straining to feel your left knee rarely helps. Don’t go hunting for a sensation like you’re searching for your lost keys. Notice what is easy to notice.
- Falling asleep every time. If this keeps happening, try sitting up or scanning with your eyes open.
How long, and how often
Ten minutes, a few times a week, is plenty to begin with. Some people like a short scan before sleep, others at a midday break. Regular short practice tends to build the skill more than occasional long sessions.
A short integration
When you finish, take a moment to ask yourself two questions:
- Which part of my body was easiest to feel today?
- Was there anywhere that felt steady, neutral or comfortable?
You might jot down a line or two. Over a few weeks, these notes can show you patterns you would not otherwise see.
Where to go from here
If you tend to feel overwhelmed rather than disconnected, a simple grounding exercise for overwhelm may be a better starting point. For more practices in this style, see our collection of somatic exercises for stress and anxiety.
Guiding a body scan for someone else is different from doing one yourself: pacing, language and knowing when to stop all matter. If that interests you, you can learn how these practices are taught in our online somatic facilitator training.
FAQ
What is the difference between a body scan and a somatic body scan?
The basic method is the same: moving attention through the body. Somatic approaches often keep scans shorter, give more freedom to pause or skip areas, and pay attention to what feels steady as well as what feels difficult.
Should I do a body scan lying down or sitting up?
Either works. Lying down can feel more restful but makes falling asleep more likely. Sitting up helps you stay alert.
What if I cannot feel anything in some parts of my body?
That is common, especially at first. Noticing “not much here” is part of the practice. Sensation often becomes easier to notice with time.
Is a body scan safe for everyone?
Most people can try a short body scan safely, but inward focus can sometimes bring up strong feelings. Keep your eyes open if that helps, skip any area, and stop whenever you need to. If body-focused practices regularly increase distress, seek guidance from a qualified professional.
