How to Do a Body Scan Meditation: 5 Body Scan Tips

Body scan meditation is a form of mindfulness meditation that involves taking an in-depth analysis of your body, paying close attention to any physical sensations or feelings of pain, and releasing them. Like most mindfulness practices, a body scan only involves your mind and a bit of concentration. This meditation technique can help address the parts of the body experiencing chronic pain or release tension brought on by stress or an intense emotional state. Body scanning can bring about more awareness of your physical condition while giving you the tools you need to get outside of your head for a while.

Body scanning is an effective way to notice any changes or disruptions in your physical body. To practice body scan meditation, see the steps below:

1. 1. Get into position. Find a quiet place with minimal distractions. Next, choose a comfortable position for your body scan, whether it’s sitting or lying down.
2. 2. Breathe deeply. Take a few deep breaths. Start your breath from your diaphragm, inhaling slowly and deeply, then exhaling.
3. 3. Take notice. Be aware of all the physical contact your body is making. Notice how you physically feel as you sit or lie down. Note the surface and how it feels against your body.
4. 4. Start the scan. You can start the scan at the top of your head and work your way down or start at your toes and work your way up. Regardless of your starting point, move slowly in one direction, noting any time you have a weird, painful, or uncomfortable bodily sensation.
5. 5. Breathe through it. As you scan each part of your body and notice sensations, acknowledge any emotions or tension associated with it. Pause on the afflicted area, and take a few deep breaths. Imagine yourself letting go of the pain or breathing it away. Exhale your tension when you find it.
6. 6. Scan your whole body. A body scan takes stock of how you’re feeling in the present moment and is most effective when scanning your entire body. Even if you don’t have any pain elsewhere in your body, it’s important to take a full account of your physical self during each meditation session. You may discover affected areas when you’re paying closer attention to them.

Body scanning takes practice and patience. Whether it’s your first time or your fifth, here are a few tips to help you improve your body scan practice:

1. 1. Find a quiet place. It’s easier to focus when there are fewer distractions. Find a safe, quiet place to do your body scan.
2. 2. Practice regularly. Regular practice of this meditation can help with stress management, tightness, and help ease (or prevent) pain or other unpleasant sensations, leading to improved physical and mental wellness. Try body scanning multiple times a day, whenever you feel stress or pain.
3. 3. Start small. Forcing your mind to focus on one thing at a time can be challenging. If it’s too difficult to stay focused when scanning your body, try concentrating on one area at a time per meditation (for instance, if you have pain in your elbow, try only scanning your arm).
4. 4. Try a guided meditation. There are apps, videos, and classes that can support your meditation sessions. Pre-recorded guided meditations usually feature a soft, soothing voice-over narration that can help practitioners stay on track.
5. 5. Avoid judgment. Try not to judge yourself too harshly if you’re unable to have a successful body scan or if you feel like it didn’t work for you. Getting to know the parts of your body better takes time and patience. You can always try again tomorrow.

Find something comfortable to sit or lie on, grab a MasterClass Annual Membership, and dial into the present moment with Jon Kabat-Zinn, the father of the Western mindfulness movement. From formal meditation exercises to examinations of the science behind mindfulness, Jon will prepare you for the most important practice of them all: life itself.