What Is Body Scan Meditation?

Body scan meditation (BSM) involves paying attention to parts of the body and bodily sensations in a gradual sequence from feet to head. This method can help people become more aware of their physical sensations, emotions, and feelings.

Body scan meditation is an excellent way to release physical tension you might not even realize you're experiencing. Sometimes you can be so caught up in your stress that you don't realize that the physical discomfort you're experiencing—such as headaches, back and shoulder pain, and tense muscles—is connected to your emotional state. 

By mentally scanning yourself, you bring awareness to every part of your body, noticing any aches, pains, tension, or general discomfort. The goal is not to relieve the pain entirely but to get to know and learn from it so you can better manage it.

Benefits of Body Scan Meditation

Best when performed daily (or even several times a day), practicing body scan meditation is associated with many mental and physical health benefits.

Reduced stress is one important benefit of body scanning, which can have physical benefits such as reduced inflammation, fatigue, and insomnia. In this way, this body scanning works to break the cycle of physical and psychological tension that can feed on itself.

Research suggests that having a regular meditation practice can have other benefits, such as:

• Lower blood pressure
• Less pain
• Better sleep
• Reduced anxiety and stress
• Better emotional regulation
• Increased self-awareness

Because body scan meditation improves awareness, it helps people learn to better recognize and respond to their own internal signals.

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How to Do a Body Scan Meditation

As with all forms of meditation, doing a body scan is meant to be simple. Below are some instructions to get you started.

Get Comfortable

Lying down is preferable, particularly if you're doing a body scan meditation before going to sleep. If that's not possible or comfortable, sitting comfortably is also an option.

Take a Few Deep Breaths

Let your breathing slow down, and start breathing from your belly instead of from your chest, letting your abdomen expand and contract with each breath. If you find your shoulders rising and falling with each breath, focus more on breathing from your belly, as though a balloon is inflating and deflating in your abdomen with each breath.

Bring Awareness to Your Feet

Now slowly bring your attention down to your feet. Begin observing sensations in your feet. If you notice pain, acknowledge it and any thoughts or emotions that accompany it, and gently breathe through it.

Breathe Into the Tension

If you notice any uncomfortable sensations, focus your attention on them. Breathe into them, and see what happens. Visualize the tension leaving your body through your breath and evaporating into the air. Move on when you feel ready.

Scan Your Entire Body

Continue this practice with each area of your body, gradually moving up through your feet until you reach the top of your head. Notice how you feel and where you're holding your stress.

How Can Body Scan Meditation Reduce Stress

Oftentimes, our bodies are experiencing one thing while our mind is focused on something else. The stress and anxiety we experience affect the body, but it can feel like our minds are disconnected from the physical effects of this stress.

Body scan meditation helps rebuild this connection. Instead of worrying about the future or ruminating on the past, scanning the body forces us to be present at the moment. It's a practice that helps us check in with ourselves and assess what we are experiencing so we can relax and ease the stress before it takes a serious toll on our well-being.

Tips for Practicing Body Scan Meditation

Meditation is most effective when you make it a regular practice, but making it a habit isn't always easy. Here are some tips that can help you make body scan meditation a part of your daily routine:

• Do it often: The body scan meditation can promote body awareness, stress awareness, and relaxation. Practice this body scan meditation anytime you feel stress or several times throughout the day as a regular practice.
• Try a brief body scan: If you don't have much time, you can do an abbreviated version of this body scan meditation by just sitting and noticing any place in your body where you're carrying tension rather than moving from part to part. This will become easier the more you practice the body scan meditation.
• Incorporate other relaxation techniques: You can also try progressive muscle relaxation, breathing exercises, or visualization exercises for releasing stress and tension in your body.

Keep in Mind

Body scan meditation can be a great way to get more in touch with your body, how you feel, and how stress affects you physically. Making it a part of your regular self-care routine can help you reap the stress-relieving rewards of this type of meditation. Start by setting aside 15 each day to practice body scanning. As you make this more of a habit, you'll find that you are more aware of your sensations and better able to respond in ways that help relieve tension and promote good mental well-being.