Body scan meditation: a simple guide

A body scan is a way of moving your attention slowly through the body, one part at a time, and noticing what is there. You are not trying to change anything. You are simply listening.

It is a gentle first practice because the body is always present, and it gives your mind something concrete to rest on.

What does a body scan involve?

You pick a starting point, such as the feet or the top of the head, and notice sensations in each area in turn. Warmth, tightness, tingling, weight, or nothing at all are all fine to notice.

It is a form of paying attention on purpose, which is the heart of meditation. The aim is to notice, not to relax on command.

Try this: a five-minute body scan in a chair

Here are five steps that need no equipment. Read them once, then try them at your own pace.

1. Sit with your feet on the floor and your hands resting. Close your eyes, or look softly at one spot.
2. Take two slow breaths, then bring your attention to your feet. Notice contact, warmth or pressure.
3. Move slowly up through the legs, hips, belly, chest, hands, arms and shoulders, pausing a few breaths on each.
4. Rest your attention on the neck, jaw, face and the top of the head.
5. Take one slow breath, feel the whole body sitting there, then open your eyes.

If your mind drifts, which it will, notice it and return to the part where you left off.

What if it feels uncomfortable?

Some people find a body scan brings up tension, restlessness or a feeling they would rather not meet. That is information, not a problem.

You can open your eyes, shift position, press your feet into the floor or look around the room. You can also shorten the scan to a single area, such as the hands.

If a practice brings up distress, dizziness or old painful memories, it is fine to stop. Talking to a doctor or counsellor is a good idea, and our support page lists where to start. Our guide on when a meditation experience feels unpleasant goes into this further.

How can I adapt it for real life?

Choose a posture that works for your body. A dining chair, a sofa corner or the edge of the bed all do the job, and official posture options are worth a look if sitting is hard.

On a hot afternoon, a short scan of only your hands and shoulders can be enough. After a long shift, you can lie down and let yourself rest. If the room is noisy, let the sounds be part of it.

Keep the length small to begin with. Our guide on how long to meditate as a beginner can help you choose.

Where to go next

If you want to know what a first sit might feel like, read your first seven minutes of sitting still. To time a short scan without watching the clock, use the free meditation timer, which keeps everything in your browser.

All beginner guides are collected on our meditation for beginners guides.

When you would like a voice to follow, you can try Sadhguru’s free seven-minute guided meditation in the Miracle of Mind app, which is optional, and notice how it feels to be led through a quiet few minutes.