Time Required
5 minutes, three to six days per week. Research suggests that people who practice the body scan for longer reap more benefits from this practice.
How to Do It
The body scan can be performed while lying down, sitting, or in other postures. The steps below are a guided meditation designed to be done while sitting. You can listen to audio of this three-minute guided meditation, produced by UCLA’s Mindful Awareness Research Center (MARC), in the player; if it doesn't play, you can find it here or download it from MARC's website.*
Especially for those new to the body scan, we recommend performing this practice with the audio. However, you can also use the script below for guidance for yourself or for leading this practice for others.
- Begin by bringing your attention to your environment, slowly looking around and noticing that you are safe in this moment.
- Bring your attention into your body.
- You can close your eyes if that’s comfortable for you or maintain a soft gaze, with your eyes partially closed but not focusing on anything in particular.
- You can notice your body seated wherever you’re seated, feeling the support of the chair or the floor beneath you.
- Take a few deep, long breaths, within the range of what is comfortable for you.
- And as you take a deep breath, bring in more oxygen, enlivening the body. And as you exhale, you might experience a sense of relaxing more deeply.
- You can notice your feet on the floor, notice the sensations of your feet touching the floor. The weight and pressure, vibration, heat.
- You can notice your legs against the chair, pressure, pulsing, heaviness, lightness.
- Notice your back against the chair, supporting you. If you are not able to notice sensations in all areas of the body, that is OK. We are more connected to certain areas of the body than others, at different times of the day.
- Bring your attention into your stomach area. If your stomach is tense or tight, can you allow it to soften? Take a breath.
- Notice your hands. Are your hands tense or tight? See if you can allow them to soften.
- Notice your arms. Feel any sensation in your arms. Do your best to allow your shoulders to be soft.
- Notice your neck and throat. Try to allow them be soft. See if you can invite a sense of relaxation in.
- Try to soften your jaw. Do your best to allow your face and facial muscles to be soft.
- Then notice your whole body present. Take one more breath.
- Be aware of your whole body as best you can. Take a breath. Slowly open up the eyes, without focusing on anything in particular. Allow the head and neck to gently rotate, taking in the space you are in. When you feel ready, you can return to your normal gaze.
* You can also listen to a 45-minute version of the Body Scan that the UC San Diego Center for Mindfulness uses in its trainings in Mindfulness-Based Stress Reduction.
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
Carmody, J. & Baer, R. A. (2008). Relationships between mindfulness practice and levels of mindfulness, medical and psychological symptoms, and well-being in a mindfulness-based stress reduction program. Journal of Behavioral Medicine, 31(1), 23–33.
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.
People in Massachusetts who attended an MSBR program showed increases in mindfulness and well-being, and decreases in stress and symptoms of mental illness, at the end of eight weekly sessions. Time spent engaging in the Body Scan was associated with increased psychological well-being and greater levels of two components of mindfulness—non-reacting to stress and observing thoughts, feelings, and physical sensations.
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
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Gayner, B., Esplen, M. J., DeRoche, P., Wong, J., Bishop, S., Kavanagh, L., & Butler, K. (2012). A randomized controlled trial of mindfulness-based stress reduction to manage affective symptoms and improve quality of life in gay men living with HIV. Journal of Behavioral Medicine, 35(3), 272–285.
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Jung, H. Y., Lee, H., & Park, J. (2015). Comparison of the effects of Korean mindfulness-based stress reduction, walking, and patient education in diabetes mellitus. Nursing & Health Sciences, 17(4), 516–525.
Kabat-Zinn, J., De Torrijos, F., Skillings, A. H., Blacker, M., Mumford, G. T., Alvares, D. L., & Rosal, M. C. (2016). Delivery and effectiveness of a dual language (English/Spanish) Mindfulness-Based Stress Reduction (MBSR) program in the inner city - A seven-year experience: 1992-1999. Mindfulness & Compassion, 1(1), 2–13.
Kabat-Zinn, J., & Hanh, T. N. (2009). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delta.
Lavrencic, L. M., Donovan, T., Moffatt, L., Keiller, T., Allan, W., Delbaere, K., & Radford, K. (2021). Ngarraanga giinganay (‘thinking peacefully’): Co-design and pilot study of a culturally-grounded mindfulness-based stress reduction program with older First Nations Australians. Evaluation and Program Planning, 87, 12.
Le, T. N. (2017). Cultural considerations in a phenomenological study of mindfulness with Vietnamese youth and cyclo drivers. International Perspectives in Psychology: Research, Practice, Consultation, 6(4), 246–260.
Li, J., & Qin, X. (2021). Efficacy of mindfulness‐based stress reduction on fear of emotions and related cognitive behavioral processes in Chinese university students: A randomized controlled trial. Psychology in the Schools, 1–17.
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Neto, A. D., Lucchetti, A. L. G., Ezequiel, O. S., & Lucchetti, G. (2020). Effects of a required large-group mindfulness meditation course on first-year medical students’ mental health and quality of life: A randomized controlled trial. Journal of General Internal Medicine, 35(3), 672–678.
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Parswani, M. J., Sharma, M. P., & Iyengar, S. S. (2013). Mindfulness-based stress reduction program in coronary heart disease: A randomized control trial. International Journal of Yoga, 6(2), 111.
Roberts, L. R., & Montgomery, S. B. (2016). Mindfulness-based intervention for perinatal grief in rural India: Improved mental health at 12 months follow-up. Issues in Mental Health Nursing, 37(12), 942–951.
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SeyedAlinaghi, S., Jam, S., Foroughi, M., Imani, A., Mohraz, M., Djavid, G. E., & Black, D. S. (2012). Randomized controlled trial of mindfulness-based stress reduction delivered to human immunodeficiency virus-positive patients in Iran: effects on CD4⁺ T lymphocyte count and medical and psychological symptoms. Psychosomatic Medicine, 74(6), 620–627.
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Quick Description
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:
Comments
and Reviews
Regina Wheeler
Super relaxing.
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Have been doing these for years guided by YouTube videos by various folk. Very good for relaxing last thing at night.
Erika Domínguez
Great helped mi a lot!
Kevin Rheden
This is a wonderful practice. I started it several years ago with a Mindfulness Mentor who came to our school when I was a Teachers Assistant. We would work with the students in an effort to take some time to be still, meditate and grow to appreciate how our bodies work. Realizing how our bones and muscles and organs are all connected and work in relationship to our minds and thoughts. Your body really is a temple. Get to know it. Appreciate it and realize how it works.
Havis Harrison
Linda Dyja
It’s amazing how quickly the 5 minutes pass and also how helpful it is to connect with your body and relax it.
Rami ELBADRAWY
Alive, again
Morgan E. Costley
Fantastic, I love it!
Jean Dunne
Surprisingly easy and immediate benefits more alive
Chris Kress
Lovely.....I look forward to this now!
Jason-Marchel Benton
Awesome
Dawn Nawabi
GreAt
Dawn Nawabi
Great, how many times must I answer this question before I can move on??
Dawn Nawabi
Great
Jason-Marchel Benton
Awesomeness
Catherine Hancock
Excellent form of meditation. Wholeness.
Juliann Tripp
Very relaxing!
Jason-Marchel Benton
This is such an awesome tool that I will use on a daily basis.
Jason-Marchel Benton
This is such an awesome tool that I will use on a daily basis.
Magi Acimo
nice
Magali Veronelli
It is one of my favorite meditations.
Magali Veronelli
It's a wonderful practice.
Lori Severson
Easy way to get back into meditation and mindfulness.
Margaret Wagstaff
I like body scans -I find them centring.
Jason-Marchel Benton
I am so grateful for this program and all of its offerings.
Jason-Marchel Benton
This works wonders on my body and mental state before a workout !
Sabrivia Harrison
My experience was great
Francisca Montano
It was so soothing - Quick and easy to do when I need to re center and take a moment but unable to leave my desk.
Karen Westover
Doing the body scan helps keep my mind from wandering when meditating. Sometimes this is good. Sometimes I like to let my mind wander.
Laura catherine
Sometimes a short one is perfect. I didn't have time to have my mind wander. I could just be in the present moment. Thank you.
Lynn Robertson
I found it harder than I imagined. but certainly worthwhile to slow myself down and notice my body.
antonio cancian
simple but effective - connection of the whole body with the mind and deep relaxation. I recommend everyone to try and use at least a couple of times a week thanks
Karen Borg
I found myself unable to incorporate this exercise into my work day. However, I practiced first thing in the morning before leaving the bed and a few times before going to sleep. I became aware of my tense muscles and could feel the difference when relaxed.
Lisiane Lersch
ok
Joan Strasser Durrin
Roland, on my phone I received the check-in questions to answer. I too couldn't find it on the website only on my phone. I hope this is helpful.
Joan Strasser Durrin
Roland, on my phone I received the check-in questions to answer. I too couldn't find it on the website only on my phone. I hope this is helpful.
Roland Darroll
Why, having done this practice several times, and marked it as tried, is it still recorded as "not completed"???
Lynn Mathis
Despite today’s interruption I enjoy the feeling generated in Body Scan Meditation. As with the other practices I look forward to make them daily routines.
Shawna Moores
This activity was very helpful in calming my body and being still
Shawna Moores
This activity was very helpful in calming my body and being still
Jeff Johnson
Enjoyable practice! Quick, easy to do, helps to ground and center me.
Lynn Mathis
This helps more than I thought it would. It’s so simple to do but I realized I had to sit for several minutes to quiet my mind before I started.
Sue Landsberg
Always beneficial and grounding thank you
Almut Renger
I didn't really feel like doing it ...
Alyce S. Miller
Comforting and comfortable to do.
Christine Ducourant
This week has been easy, the most difficult is to find time to practice body scan.
Sidney Keith
This was extremely pleasant and thought-provoking.
Arnold Sealove
See previous comments.
Arnold Sealove
As noted above the tensing and relaxing the the body parts as I focus on them seems to increase the relaxing of the whole body. I usually practice this in bed. Part of my morning meditation and sometimes in the evening.
douglas safford
this is great to do
Arnold Sealove
It helps
Florinda Freda
I enjoyed this experience with the body scan. It was just the right amount of time. I relaxed and felt at peace.
Kathleen M Chastain
Relaxing. Helpful
Kathleen M Chastain
Relaxing. Helpful
paslater0@yahoo.com
Finally tried this on Sunday morning. I should have tried it during the stressful workweek! Relaxing.
Pat O
Easy to do, effective. The positive results linger
Charo Pinilla Villaverde
It helped me relax and fall asleep more quickly than usual
Rosie Mapplebeck
I found it relaxing and beneficial
Nicola Jones
Helped to rebalance me after a bad night's sleep that saw me get up tense and feeling queasy
Campbell Wood
It was good for me. I've been reading on polyvagal theory, and have a deepened appreciation for body awareness. I found this relaxing.
Gerry Coffey
Since it is short I have done it while stretching which helped me become aware of how the stretch was affecting different parts of my body.
Gerry Coffey
Since it is short I have done it while stretching which helped me become aware of how the stretch was affecting different parts of my body.
Lisa Franklin
Nothing special........
Rocio Perez
Very nice, wry relaxing.
Mayan Bhatia
It was easy. It helped me to be present and aware. It was calming. I think there should be a 15 min version as well. 45 min version is too long and 3 min version is too short.
Lisa Greenstein
1/14: good experience.laid on the floor and felt the body weight against the floor, a feeling of letting go. since I meditate regularly, this was just another quick opportunity to stop, and take a moment to settle. My goal is to increase my practice to at least every other morning.
Rebecca Watson
The fact that it was just two minutes made it easy to make space for it. Also, was surprising to me how much good you can do in two minutes.
Rebecca Watson
The fact that it was just two minutes made it easy to make space for it. Also, was surprising to me how much good you can do in two minutes.
Suzanne Clifford
The short body scan was terrific. I felt energized after using it as a micro-break during my workday.
Dana Lund Rice
Loved it!
Jan Kendall Christian
It was ok. I need to relax more and worry less. I pray for all the saints that love our Lord Jesus Christ in sincerity. I pray for my family. I love them so much. My relationship with Jesus is very important to me. He loves me unconditionaly.
Patricia S Branch
I feel very relaxed from the scan. Thank you
Grace
I usually do a 20 or 30 minute body scan on a regular basis in fact almost daily.I usually do this practice in the early morning as it helps me "fall awake". I am also trying to develop interoception awareness in my body scan meditation as the effects are many faceted. Instead of focusing on the conceptual body i become aware of the sensations within the body and not just on the skin.
Joan Nagle
Easy, efficient, effective, and DOable. Private and can do it anytime. Hardest part is ignoring the outside clutter.
Banban Li
This practice is fantastic, I love it. it is easy to do, and quite effective in calming myself down. Love it.
noeleen Donachie
great feel so calm and focused now
Kym Grey
The script is easy to follow and portable. The recording is great, but not able to use in all setting, i.e. in a crowded space. Thank you!
Roland Darroll
As indicated, great
Lisa Siegel
Fine
Susan Ann Rapport
Lovely. When I FINALLY OPENED MY EYES, the world seemed cleaner and sharper.
Linguere Badier
I had benefited alot from it. Thanks for the support and please keep it up??
Linguere Badier
I had benefited al ot from
xxsam1950@yahoo.com
good but with audio would be better
Carol-Anne
Since I started meditating I notice my pain has improved and I am coping better. I also feel a sense of calm and the world is a better place to live.
Denice Young_1
It was actually very effective, even being just a few minutes I definitely am looking forward to the next.
vallefloresl@gmail.com
Very poditive and relaxing
Carol-Anne
After this meditation I felt really relaxed. I normally don’t like bird scans but this one I enjoyed - soothing voice. Also I normally like music in background but when the meditation isn’t too long I stay focused. Getting easier each time I do it. Have done it 3 times now and my mind doesn’t wander quite as much.
Carol-Anne
After this meditation I felt really relaxed. I normally don’t like bird scans but this one I enjoyed - soothing voice. Also I normally like music in background but when the meditation isn’t too long I stay focused. Getting easier each time I do it. Have done it 3 times now and my mind doesn’t wander quite as much.
Carol Anthony-Gartlan
I didn’t do it this week but I used to teach it to others
Cyndi Glassauer
Very relaxing. I enjoyed it. I will try to continue doing this. The audio really helps staying focused.
Judy Patricia Broeckel
I find the body scan relaxing. I also find that after completing a body scan I find it easier to focus on tasks at hand. It seems to help me feel calmer and more comfortable.
Erin Moore
A solid overall meditation. I like that it gave me flexibility of different comfortable positions instead of just sitting or just laying down. I tried it both laying down and in a seated position. It allowed me to focus a lot on my breath.
Jeanne Langenberg
I get a lot out of a body scan practice. I've tried a few different ones before. The brief body scan above is shorter than I like. The 45-minute one was longer that I can easily find time for. I settled on a 15-minute Body Scan with Kindness by Susan O'Grady, long enough that I could patiently scan what I was feeling, and short enough that I could easily find time to do it.
Cyndi Glassauer
Very relaxing. It's helps to hear the voice on the recording. I will try to incorporate this into my daily practice.
Kimberly Barrow
I did the body scan twice this week and it made me realize How I like to be still and be in harmony with my body.
najah f. ahmed
I need to do this regularly!
josephine
Great experience, very relaxing, I really enjoyed it!
Jaclyn Daiches
Didn’t realize how tense my arms were until I was asked to relax them
Eddie neal
Ok, I had to struggle to remain awake at times
Kathryn M Jones
Lovely practice. I enjoyed the brief guided meditation . I will continue to practice again tomorrow morning. And where do I fine the 45 minute version of the body scan? That is not clear to me. Thank you. Kate J.
Naranjan Dev Makker
We have been practicing in a similar way but your sequential narration and description have helped me to appreciate the built carity. Please accept my sincere gratitude for your help.
Andrea Foster
I love how I noticed each part of my body tensed as she was speaking about it. This exercise was wonderful.
Karambir Khalsa
I am curious if there are recordings with other voices? I play these in my clinical practice and one thing that comes up for me is that many of my clients are people of color and also men. It would be interesting to be able to play this for them recorded by someone with whom they identify more closely.
Kamran Haider
Is it ok and equally effective if we do body scan meditation prior to sleep?
Kira Newman
I find this much more relaxing than focusing on my breath.
Irving Gualberto Euan Dzul
Thanks
Troy
This is essentially Vipassana, a.k.a. Insight Meditation, right?
Siaw Young Lau
I highly recommend the audio guide.
The Greater Good Toolkit
Made in collaboration with Holstee, this tookit includes 30 science-based practices for a meaningful life.
The Greater Good Toolkit
Made in collaboration with Holstee, this tookit includes 30 science-based practices for a meaningful life.