Mind Body
Body Scan Meditation
Body Scan Meditation is a lying-down practice of noticing sensations throughout your body, one area at a time. It develops body awareness and sustained attention without trying to change what you feel.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Lie on your back on the mat in a comfortable position.
- Notice sensations in your feet, such as pressure, warmth, or tingling.
- Move your attention gradually through your legs, pelvis, and trunk.
- Guide your attention through your hands, arms, shoulders, neck, and face.
- Rest your attention on your whole body for the remaining time.
- Gently wiggle your fingers and toes.
- Roll onto your side.
- Return slowly to a seated position.
Form cues
- Let sensations be as they are.
- Gently return when your mind wanders.
- Keep your breathing natural.
Common mistakes
- Rushing through each areaSpend a few breaths noticing each region before moving your attention onward.
- Holding an uncomfortable positionUse a small cushion under your knees or head to make lying down comfortable.
Safety
Prolonged stillness can cause discomfort if your position is poorly supported. Focusing inward may also bring up distressing sensations or emotions.
- Choose a quiet location where you do not need to monitor traffic or other hazards.
- Keep your eyes open if closing them feels unsettling.
- End the practice if distress increases, shifting your attention to your surroundings.
Choose a seated version if lying flat worsens pain or makes breathing uncomfortable.
Muscles worked
Primary muscles not listed
Equipment
- Exercise Mat
Sets and reps
- Sets
- 1
- Target
- 120–300 seconds
- Rest
- No rest timer
Start with a short session and extend the duration as sustained attention becomes more comfortable.