Body Scan Meditation: Why Use It & How to Practice

What Is Body Scan Meditation?

Body scan meditation is a form of mindfulness in which you focus on each body part and its physical sensation. This process builds awareness of areas where there is tension and allows for deep relaxation to occur, as well as improving the connection between your mind and body. It is used therapeutically for PTSD, anxiety, stress, chronic pain, and sleep problems.

Body scan meditation has roots in Buddhism and breathwork but is also the first formal mindfulness practice taught in mindfulness-based stress reduction (MBSR), which is a program developed in the 70s to teach mindfulness skills to manage stress, pain, and illness.¹ The body scan is a core practice of MSBR used to teach non-judgmental awareness of the body and relax the nervous system.

Benefits of Body Scan Meditation

Body scan meditation is an easy and accessible tool to implement mindfulness. It’s free, and you don’t need any special training or equipment. With regular practice, body scans have been shown to improve sleep, decrease pain, and reduce anxiety. It can also improve self-acceptance, decrease cortisol levels, and decrease negative self-talk.²

The benefits of body scan meditation include:

Grounds You Within Your Body

As you scan your body without judgment, you soften the mental chatter and tune into what you’re feeling and where. This process grounds you by allowing you to be present in the current moment and not get caught up in thoughts or worries. This also helps counteract any distractions or becoming dissociated by being more connected to your physical body.

Teaches Your Nervous System to Calm Down

Your nervous system responds to cues of threats or danger in your environment by activating its fight-or-flight mode. When we become anxious or stressed, we engage in fight or flight, and stress hormones are dumped into our bloodstream, our heart rate goes up, and our bodies enter a state of hyperarousal. Body scan meditation engages our vagus nerve, which is responsible for our relaxation response. Engaging the vagus nerve is like a muscle; the more you use body scan meditations to relax, the stronger the vagus nerve becomes at fighting off stress.

Increases Mind-Body Connection

A huge benefit of body scan meditation is that it increases the communication between your brain and your physical body. We often don’t take time to focus on the sensations we are feeling, which can leave us disconnected and stressed. Practicing body scans will allow you to become more aware of sensations to manage stress and anxiety better.

Assist With Emotional Regulation

Body scans allow you to anchor in the present moment and assist with emotional regulation by redirecting your focus to interrupt unhelpful thought patterns. Quieting your mind creates space between your anxiety triggers and stressors, allowing you time to come back to neutral and respond from a more rational place. You also become more in touch with the physical sensations of triggers, like your heart racing during panic or your throat tightening when feeling anxious.

Reduces Stress & Anxiety

When we are feeling anxious, we activate our flight or fight response. This brings in not only anxious and worrying thoughts but also physical sensations like rapid heartbeat or chest tightening. Body awareness through body scans not only triggers these tension signals earlier but also helps to calm anxiety.³

When to Use Body Scan Meditation

Body scans are an easy tool to add to your mindfulness routine. They can be used regularly to strengthen your stress response. Body scanning is also beneficial when used in times of emotional stress, times you feel disconnected, or moments where you feel distracted or overwhelmed.

Body scanning will allow you to come back to the present moment and focus on the here and now instead of getting caught up in “what ifs”. Body scans alleviate stress reactions and can also interrupt ruminating.

How to Practice Body Scan Meditation

When first starting, it’s ideal to use a script to practice body scan meditation. You can find many audio versions and videos on Spotify and YouTube, or go to a meditation class to learn how to do it on your own. Self-guided body scans may allow for more time to focus on sensations, but using guided body scan meditations at first is recommended until you understand the process.

It can be helpful to stack this onto another habit you already have, like your morning or evening routine, and aim for 10-20 minutes daily. Once you become more comfortable with the process, you can practice anytime you feel tense or overwhelmed.

Here are six steps to practicing body scan meditation:

Step 1: Find a Quiet Space & Comfortable Position

Begin by finding a peaceful space without distractions. Turn off your phone and the TV. This will help turn your attention inward. Find a position that feels supportive, either lying down or sitting, using pillows or other supports if needed. Ensure this is a position and space you can be still in for a few minutes so that you don’t become distracted by readjusting, if possible. Most people close their eyes or fix their gaze.

Step 2: Take Deep Breaths

Once you’re comfortable, start to take in a few deep breaths deep into your belly. This begins to shift your focus, settle into the space, prepare to meditate, and engage your vagus nerve. After a few deep breaths, you can breathe at your normal rhythm. Pay attention to any thoughts that come up, and continue to bring your attention back to your breath. Check in and notice how you feel and where you feel it.

Step 3: Release Judgment & Refocus as Needed

Mindfulness is being aware of the present moment without judgment. As you scan your body and meditate, notice any thoughts that come up, but do not assign them an emotion, just notice them. Set an intention for this practice, and anytime your mind wanders, bring your attention back to your intention.

Step 4: Begin to Scan Each Area

Imagine an x-ray going up your body, starting with your feet. What do the soles of your feet feel like? Are some others more tense than others? Is there a temperature? Do you see a color when you focus on this area? Tune into any subtle feelings or sensations.

After your feet, move up to each area of the body, including: ankles, calves, knees, thighs, bottom, lower back, stomach, chest, neck/throat, face, top of the head, and down the arms into the hands. Some people like to go up the front and down the back- do whatever feels easiest to you.

Step 5: Scan the Body as a Whole

Once familiar with each area of the body, scan the whole body simultaneously and notice any connections. If you don’t have time to go through each area, even a quick body scan in between meetings can be beneficial.

Step 6: Close With Gratitude

Express gratitude for what you discovered in this practice. Bring your awareness back to this space and open your eyes when ready. Notice if you feel any differences or shifts, and you may want to journal this experience as well. Ease back into sitting up or adjusting as needed, and thank your body for all that it does for you.

Tips for Successful Body Scan Meditations

When first starting a meditation practice, it’s normal to be distracted or uncomfortable. Be gentle with yourself and remember there is no wrong way to do this; it can be adjusted as needed. Coming back to your intention is always helpful, and remember that the more you practice, the more you will see the benefits.

Here are some tips when starting to practice body scan meditations:

• Start with 5-10 minutes in order to avoid restlessness and increase confidence
• Practice at the same time every day to build up a habit and routine
• Practice self-compassion and forgive yourself in moments of frustration
• Use music to self-soothe can help with distraction
• Stay open-minded and notice what’s happening without judgments
• Go somewhere quiet to help minimize distractions
• Use a guided recording so you can focus on just yourself and your own sensations

How to Overcome Body Scan Meditation Challenges

It’s very common to struggle with restlessness or fear of certain emotions when practicing a body scan meditation. If you have experienced trauma, meditation may be particularly uncomfortable. If it feels safe, lean into the discomfort gently and breathe through it. If you feel intense emotions, visualize them leaving your body and remember you’re always in control. When your mind wanders, redirect it back to your intention or the sensations. Set a timeframe that feels reasonable for practicing.

Body Scan Meditation for Pain Management

Part of managing chronic pain is knowing that the pain may not go away and how to accept it in moments of discomfort.⁴ Body scans are a great way to do that while also relaxing any tense areas. Body scanning will also allow you to visualize peace and softness entering areas of pain so that you can relax.⁵

Tailoring your practice to meet your needs and current pain levels is important. You may need to begin with a five-minute or less session and ease into body scanning by noticing areas that aren’t the most painful at first. With regular practice this will increase your resourcing skills.

Where to Find a Body Scan Meditation Professional

There are many ways to connect with a body scan meditation professional, and doing so can provide you with a more supportive experience. Therapists, yoga studios, mindfulness centers, integrative health clinics, new age shops, and spiritual healers often offer 1:1 sessions both in person and virtually. You can also look at any of those places for small groups and classes as well.

Professionals who can help you practice body scan meditation include:

• Yoga teachers: Yoga teachers will often lead body scans during restorative poses to increase mind-body awareness and dissipate any tension.
• Somatic psychotherapists: Somatic psychotherapy focuses deeply on our connection to our body to release stored emotions and trauma. This is a great option to create safety if you have experienced trauma in your life.
• Friend referrals: Referrals from friends will help you build trust and motivation.
• Meditation apps: Using a meditation app like Headspace makes body scans accessible at home or while traveling, and there are many different programs
• Wellness centers: Wellness centers or community centers will often offer group classes and workshops so you can get in-person support and connect with like-minded individuals.

If you prefer to learn on your own, using audio or video resources is free and easily accessible. You can also read books with written steps to help you learn.