Body Scan
A mindfulness-based technique that moves your attention through your body, noticing sensations without judgement.
The body scan is a cornerstone of Mindfulness-Based Stress Reduction (MBSR), developed by Jon Kabat-Zinn. Research consistently shows that regular body scanning reduces stress, improves body awareness, and helps people recognise early signs of tension before it builds into something bigger.
How to do it
- Find a comfortable position, sitting or lying down
- Close your eyes or soften your gaze
- Move your attention slowly from head to toes
- At each area, just notice what you feel: warmth, tension, tingling, or nothing
- Don't try to fix anything. Noticing is enough.
If you notice tension, you don't need to fix it. Just acknowledge it: "There's tightness in my shoulders." That awareness alone often allows the tension to ease.
Guided body scan
Body Scan
9 steps
Tips
- Your mind will wander. That's normal. When you notice it, gently bring your attention back.
- Try doing a body scan at the same time each day to build the habit.
- Even a 2-minute scan is beneficial. You don't need to complete the full sequence every time.
These exercises are for general wellbeing and self-care. They are not a substitute for professional mental health treatment. If you are in crisis or need clinical support, please reach out to a qualified professional.