Body scan meditation: noticing the body, part by part
A meditation of 5 to 45 minutes in which you move attention slowly through the body, often used to settle, feel grounded and wind down before sleep.
This page draws on published research and health authorities, listed under Sources at the end. How we rate pages
- Time
- 10-45 min
- Difficulty
- Easy
- When
- Evening, Any time
- Goals
- Calm
- Sleep
- Grounding
- You need
- A quiet room
How to do it
- Lie down or sit somewhere comfortable, notice your surroundings and that you are safe, then close your eyes or soften your gaze.
- Feel the support of the floor or chair beneath you and take a few deep breaths.
- Bring your attention to your feet and legs, noticing what is there and softening where you can.
- Move your attention slowly up through your back, stomach, hands, arms and shoulders.
- Continue to your neck and throat, then your jaw and face, softening each area if it will let go.
- Finish by noticing your whole body at once, then open your eyes slowly and look around the room.
- Start with about 5 minutes, three to six days a week, and use guided audio if you are new to it.
Origin
Part of mindfulness-based stress reduction (MBSR), the program associated with Jon Kabat-Zinn
A body scan meditation asks you to move your attention slowly through your body, from your feet up to your face, and notice what you find in each area. You do not need to change anything. You notice, soften where you can, and move on. It takes as little as 5 minutes, and you can do it lying down or sitting in a chair.
Why people do it
People use the body scan to calm down after a busy day, to feel more grounded when their thoughts are racing, and to wind down before sleep. Because it is simple and needs no equipment beyond a quiet room, it is often one of the first practices suggested for body scan meditation for beginners.
The practice comes from mindfulness-based stress reduction (MBSR), the eight-week program associated with Jon Kabat-Zinn, where the body scan is one of the core exercises. Mindfulness here means present-moment awareness without judgment. The body scan applies that idea to physical sensation: warmth, pressure, tingling, tightness, or no feeling at all.
It engages both body and mind. Your body is the object of attention, and your mind does the work of noticing, drifting and returning. Many people find the scan a gentle way into meditation because it gives the mind something concrete to rest on. If you want to set up a space and routine first, our guide to preparing to meditate covers the basics.
What the evidence says
The research on the body scan is real but modest. A 2022 systematic review and meta-analysis in Applied Psychology: Health and Well-Being pooled 14 randomized trials of the body scan practiced on its own. It found only a small increase in mindfulness compared with people who did nothing, the studies were of low quality, and the authors concluded that the body scan alone was not effective enough to improve health outcomes. The body scan is usually taught as part of MBSR, and the US National Center for Complementary and Integrative Health (NCCIH) describes the evidence for mindfulness programs as a whole as mixed and often preliminary. The Greater Good Science Center at UC Berkeley collects some small studies with encouraging results: less anxiety and stress in students after three weekly 45-minute sessions, and more happiness after a single 21-minute session. Taken together, the body scan may help some people feel calmer, but strong evidence for health effects is lacking.
Variations
- Bedtime scan. Do the scan lying in bed with the lights low. It suits people who use it to wind down at night and who do not mind drifting off before the end.
- Short daytime scan. Spend 3 to 5 minutes moving quickly through the main areas while seated at a desk or on a break. It suits busy days, or anyone who wants a short reset.
- Long guided scan. Follow a 30- to 45-minute audio recording, similar to the version used in MBSR courses. It suits people who want a deeper, slower practice and have a quiet stretch of time. If you enjoy this, yoga nidra is a related lying-down practice worth exploring.
- Head-to-feet scan. Start at the top of your head and work downward instead of starting at your feet. Some people find this feels more natural, especially when they want to finish with their attention on the ground beneath them.
Common mistakes
- Ordering yourself to relax. Trying to force each area to let go can create more tension. Notice what is there first, and let softening happen if it comes.
- Judging yourself for drifting. Your mind will wander, and you may fall asleep. Notice it without criticism and return to the area you were on.
- Rushing through. Skimming from feet to face in a minute leaves little time to notice anything. Slow down, even if that means covering fewer areas.
- Expecting it to fix a health problem. The evidence does not support the body scan alone as a way to improve health conditions. Treat it as a calming habit, not a replacement for care.
If you live with anxiety, depression, chronic pain or another ongoing health condition, talk with a clinician before relying on meditation, and never use it to delay getting help.
Take care
- Meditation is generally considered low-risk, but a small share of people report negative effects, most often anxiety or low mood.
- Do not use meditation to replace care or to put off seeing a provider about a health problem.
- If attention to a painful or distressing area feels like too much, open your eyes or move your attention elsewhere.
Questions people ask
How long should a body scan take?
There is no single right length. The Greater Good Science Center suggests starting with about 5 minutes, three to six days a week, and notes that people who practice longer tend to report more benefit. Mindfulness-based stress reduction courses use a 45-minute version. Many people settle on something in between, such as a 10- to 20-minute guided scan, and lengthen it once the shorter version feels familiar.
Can you do a body scan lying down?
Yes. A body scan can be done lying down, sitting or in other postures. Lying on your back on a bed, mat or rug is a common choice, especially in the evening. Sitting in a chair with your feet on the floor works just as well, and some people prefer it during the day because it is easier to stay alert.
Is it OK to fall asleep during a body scan meditation?
Drifting off is common, especially lying down at night. Mindfulness means present-moment awareness without judgment, so there is no need to criticize yourself when it happens. If you use the scan to wind down at bedtime, falling asleep partway may suit you. If you want to stay with the whole practice, try sitting up or practicing earlier in the day.
Sources
Read next
- Yoga nidra: a guided rest lying down25 min
A 25- to 45-minute guided rest you follow lying down, often from a recording, used by many people to unwind, ease stress and settle toward sleep.
- Progressive muscle relaxation: tense, then let go15 min
A 15- to 20-minute practice in which you tense and then release each muscle group in turn, used by many people to unwind in the evening and before sleep.
- Preparing to meditate: posture, space and a first session
How to prepare to meditate: choosing a time and place, posture, settling the breath, a simple first session, common difficulties, and what research says.