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Body Scan

What do you feel?


This habit is about taking a few moments to mentally scan your body, from head to toe, observing sensations, tensions, and feelings without judgment.


Body scan meditation is a type of mindfulness practice that helps you connect with the physical sensations of your body.

It’s simple enough to do without much instruction and interesting enough to keep you engaged in the process.

The body scan technique involves doing a mental scan of your body, from the top of your head to the tips of your toes. The goal is to notice any physical discomfort, tension, aches, or unusual sensations.

Very often our mental and emotional stress can show up as physical symptoms without us realising it, even long after that stress has disappeared. By paying more attention to the physical sensations in your body, you can begin to work through both the physical tension as well as mental and emotional stress.


Here’s how you can give the body scan a try for just 5-minutes a day:

1) Start sitting or lying down comfortably with your eyes open.

2) Take a deep breath in through your nose and then slowly breathe out through your mouth, gently closing your eyes as you do so.

3) Bring your attention to the very top of your head and mentally scan all the way down to your toes, almost like you’re a photocopier gently scanning the length of your body.

4) Focus on each main body part for about 10-30 seconds, starting with your head, then your neck, then your shoulders, then your arms and your hands, then your chest and back, your stomach, your hips, your legs, your feet…

5) Notice which body parts feel relaxed or tense, comfortable or uncomfortable.

6) When you encounter areas of tension or discomfort, don’t fight it. Keep breathing gently in through your nose and out through your mouth while you focus your attention on that area.

7) Visualise each body part relaxing more and more as you scan through it.

8) If thoughts arise or you get distracted, take a deep breath in through your nose, breathe out slowly through your mouth, and bring your attention back to the area of your body where you last left off.

You can do this once for a total of 1-3 minutes or you can repeat the scan over and over again until you reach the desired amount of time (eg. 5 or 10 minutes). Feel free to slow down on or come back to tense or uncomfortable areas, focusing on feeling more and more relaxed.

If you’re feeling adventurous you can even do it in reverse, beginning with your toes and working your way up to your head – this works especially well if you’re lying down and preparing to go to sleep.


✅ Tie your body scan practice to another daily routine. For instance, “After I take off my shoes after arriving home, I’ll do a 5-minute body scan.”

✅ Create a visual cue/reminder by leaving your meditation cushion or a note by your bedside.

✅ Reframe this habit in your mind from a “chore” to seeing the body scan as a daily mini “spa moment” for your mind.

✅ Start Small: If 5 minutes feels too long, start with a 2-minute body scan focusing on just a few body parts and gradually expand.

✅ After each session, take a moment to physically feel the relaxation and calm. Let this sensation be your reward.