Body Scan Meditation

Best For

Benefits

• Releases stored tension
• Deep body awareness
• Improves sleep
• Reduces chronic pain
• Grounds an overactive mind

How It Works

Attention moves systematically from toes to head (or reverse), observing sensations in each region, building interoception and releasing held tension.

Step-by-Step Guide

1. 1

   Lie down comfortably, close eyes

2. 2

   Bring attention to the toes of the left foot

3. 3

   Notice sensations, temperature, contact, or nothing

4. 4

   Move attention slowly up the left leg, then right

5. 5

   Continue through torso, arms, neck and head

6. 6

   Notice the body as a whole to close

Common Mistakes

• Trying to relax rather than observe
• Moving too fast through body parts
• Judging areas with no sensation
• Falling asleep (if so, practice seated)