Body Scan

What is a body scan?

How does the body scan work?

You can perform the body scan lying on your couch, your bed or on a yoga mat. Some people like to cover themselves with a blanket so they don’t get cold during the body scan meditation. That’s all you need.

1. Lie down comfortably
   Make sure you are lying comfortably. Place your arms along your body and lie down your legs. Let your feet and hands relax.
2. Close your eyes and focus on your breathing
   You don’t have to adjust or force anything. Just notice your breathing without judgment.
3. Now first notice where you feel your breath in your body
   Feel your chest and abdomen rise on inhalation and feel how the air leaves your body through your nose or mouth.
4. Do you notice your thoughts wandering away from your breathing?
   It is quite normal when this happens. Don’t condemn yourself. Compliment yourself for noticing You may quietly bring your attention back to the rhythm of your breathing.
5. Bring your attention to your body
   Feel how you are lying here now; how your body makes contact with the surface you are lying on.
6. Start the body scan
   Explore all your body parts with your attention. You start at your toes. How do they feel? Do you have cold toes or are they nice and warm? Do you feel the socks you have on or do you have bare feet? You don’t have to adjust anything, just observe.
7. Slowly proceed to the next body part
   Go up with your awareness step by step. Through your foot to your calf, knee and thighs. Through the groin to the lower abdomen, lower back and chest. You go past all parts of your body to the tip of your crown. Don’t forget the muscles in your face. Take the time to feel if there is tension somewhere. When you notice tension, try to stay with the tension for a moment with your attention. Without judgment. You don’t have to do anything. Give it space with your attention.
8. Notice how this body scan has made you feel
   Do you feel different now, than you did before the exercise? What do you notice? There is no right or wrong. It’s all about your own experience.
9. Slowy start moving your body again
   Before you stand up and complete the exercise, first move your toes and fingers. Then your hands and feet, legs and arms.
10. Slowly sit up straight
    Complete the exercise.

Guided body scan video

The body scan mindfulness exercise in text is a lot to memorize and reading during the exercise is not possible. It may be nice to listen to a guided body scan several times.

An example of a body scan of OpenUp.