Journal · Practices · 5 min read
Body scan meditation: from your toes to the top of your head
Your shoulders have been tight all day and you have not noticed. The body scan trains you to notice what your body feels.
Many people only notice in the evening that their shoulders and jaw have been clenched since morning. The body was sending signals all day; attention was on work and the phone.
What a body scan is
The body scan is one of the core practices of Mindfulness-Based Stress Reduction (MBSR). You move your attention slowly up the body, starting at the toes, and notice what each part feels like at that moment: warm or cool, heavy or light, tight or loose. Then you let it go and move on. The aim is to notice. Nothing needs to change.
A 10-minute version
- Lie down or sit on a chair with your feet flat and your hands resting on your thighs or by your sides.
- Take three breaths in and out through the nose and let the breath find its own pace.
- Bring your attention to the toes of your left foot for about 20 seconds, then move to the sole, ankle, calf and knee.
- Repeat on the right side, then move through the hips, belly, back, chest, hands, shoulders and neck, ending with the face and the top of the head.
- Finish by sensing the whole body breathing for about a minute before you open your eyes.
What often happens
Some areas may feel like nothing at all. That is normal, and noticing "nothing" is part of the practice. Many people also fall asleep, especially lying down at night. If better sleep is the goal, that is fine. To stay awake, practise sitting up.
If an area brings back an unpleasant memory, skip it or practise with your eyes open. Anyone receiving psychiatric or psychological treatment should talk to their doctor or therapist first.
A shorter version
On busy days, scan just three areas, the feet, belly and shoulders, for three breaths each. It takes about a minute. The first week of Mindfulness Foundations starts with the body, and each participant gets a daily practice recording to follow.