Guided technique · Mindfulness · 8–10 min

Body scan

Moving your attention slowly through your body, from your feet to your head, noticing sensations without trying to change them.

Level: Beginner · Free — no account needed to read

Moving your attention slowly through your body, from your feet to your head, noticing sensations without trying to change them.

Why it may help

It helps you notice tension and stress early, and resting attention on the body often has a calming effect — which is why many people use it before sleep.

When to use it

• when you feel tense but aren’t sure where
• as part of winding down at night
• after a long, stressful day

Helps with

• Tension
• Winding down
• Noticing stress early

How to do it

1. Lie down or sit comfortably. Take a few slow breaths. (about 30 seconds)
2. Bring attention to your feet and legs. Notice any warmth, pressure or tension. (about 60 seconds)
3. Move to your stomach, back and chest. Notice your breathing there. (about 60 seconds)
4. Move to your hands, arms and shoulders. If you find tension, let it soften if it will. (about 60 seconds)
5. Finish with your neck, jaw and face, then notice your whole body at once. (about 60 seconds)

What the evidence says

Moderate evidence: Several studies support it, but the effects are smaller, the studies are fewer or less rigorous, or results vary between groups.

What was found

The body scan is a core part of mindfulness programmes that show benefits for stress and wellbeing, and it is often used to support relaxation and sleep.

What is uncertain

Its effects on its own, separate from full mindfulness courses, are less studied.

Who it may not suit

People living with chronic pain or trauma may find focusing on the body difficult. Skip areas that feel too much, or choose a different technique.

Where this comes from: Mindfulness-based programmes (MBSR, MBCT); Sleep and circadian research.

Afterwards, ask yourself

What did you notice in your body that you hadn’t noticed before?