Body scan
mindful body scan, body awareness, relaxation scan, full body scan
Body scan meditation guides you through a gentle exploration of your body's sensations in a non-judgmental way, helping reduce stress, improve focus, and promote deep relaxation from head to toe.
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What is body scan?
Body scan meditation is a powerful technique that connects you with your body and gives you a break from overthinking about the past or future. As you focus on each body part – from toes to head – you'll become aware of physical sensations, whether they're tense, relaxed or uncomfortable. This practice is popular in stress and pain management programs because it reduces stress, sharpens focus and leaves you feeling calm and refreshed.
Perfect for beginners, this practice is often guided, allowing you to easily follow along and focus on each body part. Whether you're looking to unwind after a long day or seeking a way to reduce your body's response to discomfort, body scan meditation offers a gentle yet effective approach to relaxation and mental clarity.
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Bursts that feature body scan
Wellbeing benefits
Why body scan is good for you
Body scan steadies emotions and sharpens focus. Regular practice enhances stress recovery, boosts emotional awareness and promotes deep relaxation.
Body scan meditation encourages you to release physical and mental tension, offering a profound sense of calm. This practice is highly effective for stress relief, promoting both relaxation and mental clarity (Kabat-Zinn, 1990).
By directing attention to each part of your body, you sharpen your focus and build mental resilience. This heightened focus helps break the cycle of overthinking and mental distractions (Zeidan et al., 2010).
Body scan meditation is widely used for chronic pain management. Observing discomfort without judgment can alter your perception of pain, helping reduce its intensity and emotional impact (Reiner et al., 2013).
As you calm your body and mind, this meditation technique supports a smoother transition into sleep. It relaxes muscles and quiets racing thoughts for a more restful night (Gross et al., 2011).
Practicing non-judgmental awareness during body scan meditation helps you manage emotional reactions more effectively, decreasing anxiety and promoting a balanced, grounded state of mind (Gu et al., 2015).
Self-led, one-on-one, or in a group
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
Recommendation for first-timer
1st pick
- This is our recommended way for a beginner to explore meditation, as it’s both private and flexible.
- Simply download an app or stream meditations online to get started with your practice.
- Well suited to those who enjoy self-paced learning.
3rd pick
- This option is still a great one if you need customized meditation tuition to help solve particular challenges.
- Personalized attention probably isn’t necessary for most beginners, as meditation (deep rest) is easy to practice independently with apps or group guidance.
2nd pick
- Coming in second place, this option is great for those who enjoy social settings and group support.
- Group classes are a great way to learn in a supportive environment. Classes for body scan or Yoga Nidra are often offered in meditation centers or online.
Availability
Widely
Apps and online YouTube videos make body scans or yoga nidras accessible anytime. Simply grab your phone or device of choice, and practice wherever and whenever suits you best.
Moderately
1:1 coaching is available through meditation instructors online or in person, but it’s not always focused on deep rest meditations like Yoga Nidra, so research may be required
Moderately
Group sessions for body scan and Yoga Nidra are available at meditation centers, yoga studios, and online platforms, though not always widely available.
Average cost per session
Free or low cost
On a budget? There are many free (or low-cost) apps or YouTube videos available, making your home meditation practice relatively inexpensive and budget-friendly.
Moderate costs
Private 1-1 classes can cost between $50-$100 per session, depending on the instructor and location.
Personalized sequences and 1-1 attention do come at a higher cost, but they also offer tailored benefits.
Free or low cost
Group sessions typically range from $10–$30 per session, depending on the teacher and location. Online classes are often more affordable than in-person ones.
Some community centers even offer discounts or sliding scale fees.
Special equipment required
None or minimal
Got a bed, a couch, or a patch of grass to sit on? Yes? Then you can do this meditation technique!
No special equipment is required. All you need is a quiet space and a comfortable place to sit or lie down.
You can use cushions, blankets, or other props to enhance your comfort if required.
None or minimal
No special equipment is required, though the instructor may suggest certain props based on your needs. Props will often be provided for you in a private in person session.
None or minimal
A mat or cushion can be helpful to add a little extra comfort to your practice. However, the class setting will usually provide any necessary items that will be needed.
Potential for socialisation & community
Mostly solo
Practicing on your own provides minimal social interaction. While this is ideal for those who prefer solo practice, those looking for community might miss the shared group energy.
Mostly solo
1:1 coaching is highly personalized but lacks the community element. It’s focused on your individual growth and doesn’t provide the social connection found in group practice.
Highly social
Group practice offers the chance to connect with others and share experiences, though the social aspect is usually limited to before or after the session. You’ll gain encouragement from the group setting.
Safety & skill building
Consider risks
- A self-led practice require is safe but will require self-discipline to initiate the practice.
- You’ll build skills at your own pace, though it can be harder to know if you’re doing it “right” without feedback.
Safe & fast
A coach provides detailed feedback, helping you fine-tune your practice for deeper relaxation. They’ll also help you overcome any challenges or resistance you may face during your sessions.
Mixed results
Group sessions offer real-time guidance, which helps ensure you’re using the proper technique. The instructor can help you adjust and answer questions, especially if it’s your first time practicing Yoga Nidra or body scan.
Space or privacy required
Minimal
You can practice in any quiet space where you can lie down comfortably. A corner of your home, bed, or even outdoors can work well.
Some required
For 1:1 coaching, you’ll need a quiet, private space free from distractions. This is especially important for online coaching to ensure focus and a deeper experience during sessions.
Minimal
Group classes are typically held in shared spaces like studios or online. You’ll practice in a communal setting, though privacy isn’t a major concern. You can relax alongside others.
Ease of scheduling
Very flexible
Self-led sessions can be done whenever it fits your schedule. Apps and guides offer flexible session lengths, so you can practice at any time of the day or night.
Need to plan
Scheduling 1:1 coaching requires coordinating with the instructor’s availability. While flexible, it may take more planning than self-led or group practices to find a suitable time for both parties.
Need to plan
Group sessions are scheduled at specific times, so you’ll need to fit them into your routine. Online classes often offer more timing flexibility than in-person sessions.
Setup time
Little to none
Simply grab your phone or device, find a comfortable spot to lie down, and make sure you will be warm or cool enough. Then press play. The setup is minimal, and you can begin within minutes.
Up to 30 mins
Preparing for a 1:1 session requires either travel or ensuring you have a quiet, distraction-free environment. Scheduling and setup take a bit more time, but once set, it’s straightforward.
Up to 30 mins
Group practice requires traveling to a studio or logging in at a set time. Some preparation is needed, but once you’re in the routine, it becomes easy.
Active practice time
Up to an hour
You control the length of your session. Body scan and Yoga Nidra practices range from short 5-10 minute sessions to longer 30-40 minute practices. You decide what works best for your schedule.
Up to an hour
An individual coached session will usually run 45–60 minutes, with dedicated time for personalized guidance and relaxation techniques. You’ll work closely with your coach to fine-tune your practice.
Up to an hour
Group sessions typically last between 45–60 minutes, offering more structured, in-depth practice than shorter, self-led sessions. It’s ideal for those seeking deeper relaxation.
Unexpected advantages
Actually useful
You can do this in the comfort of your own home at any time so it’s perfect if you’re having a restlessness night of not sleeping.
Actually useful
An expert can help teach you now to master your attention on body sensations that are more uncomfortable or painful whilst staying calm.
Random
It’s not the same as sleep but close so you could add a bit of extra rest time into the week.
Academic research we rate
- The effects of body scan meditation: A systematic review and meta-analysis.
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- Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis
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- Short-term autonomic and cardiovascular effects of mindfulness body scan meditation
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- The Effects of Mindfulness-Based Strategies on Perceived Stress and Psychobiosocial States in Athletes and Recreationally Active People
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- When the dissolution of perceived body boundaries elicits happiness: The effect of selflessness induced by a body scan meditation
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- Effectiveness of Deep Breathing and Body Scan Meditation Combined with Music to Improve Sleep Quality and Quality of Life in Older Adults
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- Effects of an 8-Week Body Scan Intervention on Individually Perceived Psychological Stress and Related Steroid Hormones in Hair
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- The effect of a mindfulness-based body scan exercise on food intake during TV watching
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- Brief body-scan meditation practice improves somatosensory perceptual decision making
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- Comparing Mindfulness-Based Intervention Strategies: Differential Effects of Sitting Meditation, Body Scan, and Mindful Yoga
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Safety
You're probably eager to try this out and see if the practice will deliver on its promise of relaxation. But before you dive in, read on to make sure you're ready to go with all the information you need.
- Opt for a space where you can give your full attention to the practice.
What you might experience
You start by settling into your seat or lying down, but it takes a bit of time to find just the right position. You might find yourself having to do some adjusting to get comfortable enough to lay still. It’s ok to move the cushion, or straighten your back a few times before it finally feels right. It’s important to feel comfortable, and once you do, you’ll feel more ready to focus.
Now that you’re comfortable, you’ll be guided to use your breath and start paying attention to sensations in your body. It’s normal to feel unsure about what to do, especially if you’ve never meditated this way before. You remind yourself to stay open and give this practice a fair try—it’s just about focusing, nothing complicated.
As the guide walks you through your body, starting at your toes, a calm feeling starts to settle in. You didn’t expect something so simple—just focusing on each part of your body—to be so soothing. As you focus on your feet and slowly work your way up, you might be surprised to realise how relaxed you’re becoming, even though you’ve only just begun.
A few minutes in, your mind starts wandering to your to-do list or earlier moments in the day. You might catch yourself feeling a bit frustrated for losing focus, but this is to be expected. The guide will remind you to gently bring your attention back. If this happens, you can restart by focusing on your legs, letting the distractions go as part of the process.
As you reach your torso, you notice you’re not really feeling much. You might start to wonder if this is normal or if you are doing it wrong. But then you remember that body scan meditation is about observing without judgment, not forcing anything. It’s important to let go of expectations and simply continue, trusting that the practice will unfold naturally.
By the time you reach your arms and head, you might have even drifted in and out a few times. It’s not always easy – your mind will wander and then possibly also get very sleepy. The tension in your body will soften, and you might even feel a sense of calm that you didn’t expect at the start.
As the session ends, you stretch out and slowly open your eyes. You didn’t expect much going into it, but now you feel refreshed, more aware of your body, and completely relaxed. Even though it wasn’t perfect, there’s a feeling of being deeply rested.
Check it out
Sit & breathe
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