meditation
5 minutes
body scan meditation
2025-08-13
•
The Healing Space Team
Body Scan Meditation
Duration: 10 minutes | Level: All Levels
Body scan meditation is a guided practice that helps you relax by focusing attention on different parts of your body. It’s a great way to release tension, improve body awareness, and cultivate mindfulness.
How to Practice
- Find a quiet place and lie down or sit comfortably. Close your eyes if you wish.
- Take a few deep breaths to settle in.
- Begin at your toes. Notice any sensations, tension, or relaxation.
- Slowly move your attention upward:
- Feet
- Ankles
- Calves
- Knees
- Thighs
- Hips
- Abdomen
- Chest
- Back
- Shoulders
- Arms
- Hands
- Neck
- Jaw
- Face
- Head
- Pause at each area for a few breaths. Notice sensations without judgment.
- If your mind wanders, gently bring it back to the body part you’re focusing on.
- Finish by taking a few deep breaths and noticing your whole body at once.
Tips
- Move slowly and patiently through each area.
- Don’t try to change sensations—just observe.
- Practice regularly for best results.
Benefits
- Releases physical tension
- Improves body awareness
- Reduces stress and anxiety
- Enhances relaxation and sleep