Meditation techniques
Body Scan Meditation: A Beginner’s Guide
Learn a gentle body scan meditation, how to work with tension and discomfort, and how to adapt the practice for sleep or daytime awareness.
A body scan uses physical sensation as the meditation anchor. It can be practised sitting or lying down and does not require every muscle to relax.
A simple body scan step by step
Begin with contact against the chair, floor, or bed. Notice the feet, legs, pelvis, abdomen, hands, shoulders, face, and then the whole body.
At each area, recognize pressure, temperature, movement, tension, numbness, or no clear sensation. Spend several breaths there before moving on.
- Use a comfortable supported posture
- Move in one consistent direction
- Describe sensations rather than judging them
- Skip or broaden attention around distressing areas
What to do with tension or discomfort
Notice tension without demanding immediate release. You can invite a small softening on an exhale, change position, or move attention elsewhere.
Sharp pain, increasing numbness, or distress is a reason to adjust or stop—not a test of concentration.
Body scan for sleep versus daytime
For sleep, lie down, use slower guidance, and allow the practice to fade. For daytime awareness, sit more upright, keep the eyes partly open, and finish by noticing the room.
Common questions
How long should a body scan take?
Five to twenty minutes is practical, but a one-minute scan of a few areas also counts.
What if you cannot feel part of the body?
Notice the absence of a clear sensation or use contact with clothing or support. Do not force it.