Body Scan Meditation

Why You Should Try It

This exercise asks you to systematically focus your attention on different parts of your body, from your feet to the muscles in your face. It is designed to help you develop a mindful awareness of your bodily sensations, and to relieve tension when possible. Research suggests that this mindfulness practice can help reduce stress, improve your well-being, and decrease aches and pains.

Why It Works

Our body can sometimes be a source of pain and negative emotions, whether they are caused by injury or disease, or experiences of discrimination and prejudice. The body scan provides a rare opportunity for us to experience our body as it is, including any difficult feelings that come up, without judging or trying to change it. 

It may allow us to notice and release a source of tension we weren’t aware of before, such as a hunched back or clenched jaw muscles. Or it may draw our attention to a source of pain and discomfort. 

Our feelings of resistance and anger toward pain often only serve to increase that pain, and to increase the distress associated with it. According to research, by noticing the pain we’re experiencing, without trying to change it, we may actually feel some relief. Even if the pain doesn't go away, we can take steps to shift our relationship to pain and our relationship to our body in general. 

The body scan allows us to work with these types of negative feelings. This practice may also increase our general attunement to our physical needs and sensations, which can in turn help us take better care of our body and make healthier decisions about eating, sleep, and exercise.

Evidence That It Works

Call, D., Miron, L., & Orcutt, H. (2014). Effectiveness of brief mindfulness techniques in reducing symptoms of anxiety and stress. Mindfulness, 5, 658-668.

A group of mostly white female undergraduate students in the Midwestern U.S. practiced an audio-guided Body Scan for three weekly 45-minute sessions and experienced reductions in anxiety and stress. Students who practiced hatha yoga within the same timeframe experienced similar benefits, suggesting that the Body Scan is an accessible alternative to hatha yoga practices.

Dambrun, M., Berniard, A., Didelot, T., Chaulet, M., Droit-Volet, S., Corman, M., Juneau, C., & Martinon, L. M. (2019). Unified consciousness and the effect of body scan meditation on happiness: alteration of inner-body experience and feeling of harmony as central processes. Mindfulness, 10, 1530-1544.

French psychology students practiced an audio-guided Body Scan, listened to relaxing music, or listened to an audiobook of a storybook tale for 21 minutes. Students who did the Body Scan increased in happiness, emotional stability, harmoniousness, and feelings of transcendence (unified consciousness). These increases were greater compared to those in students who listened to the relaxing music or audiobook.

Body Scan is one of the practices included in Mindfulness-Based Stress Reduction (MBSR). Developed by Jon Kabat-Zinn and based on Buddhist teachings, MBSR is a six- to 10-week program that teaches various mindfulness techniques through weekly sessions and homework assignments. More information about this program is available in Kabat-Zinn’s book Full Catastrophe Living.

Who Has Tried the Practice?

Additional studies explore how the Body Scan benefits people outside the U.S.:

• Terminal cancer patients in Hong Kong improved in overall mental health and reported feeling more peaceful, happy, and calm after 90 minutes of the Body Scan.
• Japanese people increased in self-compassion and decreased in symptoms of depression and anxiety after an eight-week mindfulness program that included the Body Scan.
• University students in South Korea experienced reductions in self-criticism and psychological distress, along with improvements in self-reassurance and mental health, after participating in a six-week program that included Body Scan, Mindful Breathing, and the Loving-Kindness Meditation.

Research suggests that MBSR, which includes the Body Scan, benefits the mental health of various groups, including the following:

• People in different cultures and countries, such as bilingual Latin-American families, university students in China, disadvantaged families in Hong Kong, low-income cyclo drivers in Vietnam, males with generalized anxiety disorder in Iran, Indigenous people in the Republic of Congo, and Aboriginal Australians.
• Women around the world, including pregnant women in China, rural women in India who experienced still-birth, at-risk women in Iran, Muslim women college students in the United Arab Emirates, American survivors of intimate partner violence, and socioeconomically disadvantaged Black women with post-traumatic stress disorder.
• People with certain diseases, such as New Zealanders with rheumatoid arthritis, male patients with heart disease in India, patients with diabetes in South Korea, cancer patients in Canada, breast cancer survivors in China, and HIV-positive individuals in Toronto, San Francisco, Iran, and South Africa.

More research is needed to explore whether, and how, the impact of this practice extends to other groups and cultures.

Keep in Mind

A 2015 study found that MBSR “improved depressive symptoms regardless of affiliation with a religion, sense of spiritually, … sex, or age.” However, other studies suggest that MBSR may not benefit everyone equally:

• When MBSR was administered in Massachusetts correctional facilities, male prisoners experienced less mental health improvement than female prisoners.
• MBSR may not be beneficial in all cultural contexts. For Haitian mental health practitioners and teachers, MBSR contradicted some of their cultural worldviews and everyday practices. Brazilian medical students who participated in MBSR experienced no significant changes in mental health or quality of life.

Sources

Diana Winston, Ph.D., UCLA Mindful Awareness Research Center
Steven D. Hickman, Psy.D., UC San Diego Center for Mindfulness

References

The Body Scan Meditation helps us become more aware our bodies, an awareness we often neglect. Are you attuned to the present moment? Take our Mindfulness quiz to find out: