Body Scan

Body Scan Meditation – Basic Instructions

• Lie down on your back or sit in a relaxed but upright posture.
• Gently close your eyes.
• Begin by bringing attention to the sensations where the body touches the floor, chair, or cushion.
• Slowly move attention through the body in sections (for example):
  • Feet and toes
  • Lower legs
  • Knees and thighs
  • Hips and pelvis
  • Lower back and abdomen
  • Chest and upper back
  • Hands, arms, and shoulders
  • Neck, face, and head
• At each region, notice any sensations: pressure, warmth, tension, tingling, or even “no sensation.”
• If you encounter tension or discomfort, acknowledge it gently, perhaps softening around it, without trying to fix or resist it.
• When the mind wanders, recognize it kindly and return to the current area of the body.
• After scanning the whole body, rest with awareness of the body as a whole for a few minutes.

Suggested duration:

• Short practice: 10–15 minutes
• Longer practice: 30–45 minutes