Guided Body Scan

A body scan is a mindfulness meditation technique that involves bringing awareness to different parts of the body, usually starting from the toes and moving up to the head. The purpose is to tune in to your body—to reconnect to your physical self—and notice any sensations you’re feeling without judgment.

If you’re wondering what I mean by sensations, it can be anything from noticing tightness, heaviness, pain, to cool air, your clothes touching your body or really noticing nothing at all.

While many people find the body scan relaxing, relaxation is not the primary goal. The goal is to train the mind to be more open and aware of sensory experiences—and ultimately, more accepting.

If you do notice any pain, it’s important to acknowledge it and any thoughts or emotions that accompany it, and gently breathe through it if that feels okay for you. See if by carefully observing the discomfort, you can help your body relax. And of course if anything feels uncomfortable or the position you are in should be shifted to accommodate your body then by all means please do whatever you need to care for yourself. Overall, the body scan is helpful because it can aid you in developing greater awareness and acceptance of your physical sensations, thoughts, and emotions.