Body scan and awareness
A body scan is a mindfulness practice where you slowly move your attention through your body, often from head to toes, noticing what's there. The aim is to notice how you feel, not to make yourself relax. On its own it isn't enough to improve health, so treat it as an extra.
At a glance
- A body scan is a slow tour of your attention: you move it through your body, often from the top of your head to your toes1.
- The aim is noticing, not relaxing: you aren't trying to change anything or reach any state2.
- It's usually done lying down, somewhere comfortable where you won't be disturbed3.
- It works best as an extra: on its own it isn't enough to improve health outcomes, so use it alongside moving more, not instead of it4.
What is a body scan meditation?
A body scan is a mindfulness exercise in which you move your attention slowly through different parts of your body, usually starting at the top of your head and ending at your toes1. As you go, you might notice warmth, tension, tingling or relaxation, or not much at all.
Moving your attention is the whole skill. Your focus shifts between close detail on a small part, such as a big toe, and holding larger areas of the body in awareness. You let sensations come and go5. Some guided versions also give extra attention to the sensations of breathing2.
It isn't a relaxation exercise. The point is to anchor yourself in the present moment of sensing and experiencing, and you aren't expected to feel relaxed5. You are not trying to change anything or reach any state, not even relaxation. You are simply noticing how your body feels right now2. If you do feel relaxed, that's fine, and one health service suggests doing a body scan at bedtime to help you relax before sleep3. Relaxing may happen, but it isn't the aim.
How it's usually done. A body scan is usually done lying down and goes through all the parts of the body3. Find a comfortable position and a place where you won't be disturbed. There is no right or wrong way to feel.
What it can and can't do. A body scan on its own is not enough to improve health outcomes, and it had only a small effect on mindfulness compared with no practice4. It isn't clear yet whether it helps people start or keep up physical activity, so treat it as an extra and not as a replacement for movement.
When to check with a health professional
If you're starting exercise after a long break, it's always a good idea to see your doctor first.
A body scan is not a treatment, and it is not a replacement for any treatment you are on. How well the results apply to older adults or people with long-term conditions isn't clear yet. For an injury or a health condition, see a health professional, such as your doctor or a physio.
If the practice brings up unpleasant feelings, it's fine to stop. If that keeps happening, talk to your doctor or a mental health service.
Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.
If you have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country), or your local emergency number.
Quick answers
How long should a body scan take?
A short guided practice of around 10 minutes is a good place to begin. Some health services offer versions of about 10 to 14 minutes. Start with whatever length feels manageable, and you can try a longer version later if you want to.
Can I do a body scan sitting up instead of lying down?
Yes. Lying down is the usual way, but what matters most is a comfortable position, lying or sitting, somewhere you won't be disturbed. Choose the position that lets you stay settled for the whole practice, then move your attention slowly from your head to your toes.
Related guides
- GuideSelf-compassion and discomfortBeing kind to yourself after a missed session or a hard day is a skill that structured programmes can help build. Mindfulness may make exercise feel better, but it isn't a fix: stay with effort that feels comfortable, and ease off if something feels sharp or is getting worse.
- GuideYogaIn adults aged 60 and over, yoga tends to improve balance, leg strength, flexibility, sleep, mood and quality of life compared with doing nothing. It looks about as good as other exercise, so choose what you'll keep doing, and start with a gentle beginner class.
- GuideTai chi and qigongTai chi and qigong are gentle practices that combine slow movement with breathing and focus, and you can do them standing, walking or seated. Tai chi can help older adults stay steadier on their feet, and both are linked with feeling calmer. Start gentle and build up slowly.
- GuideMindful walking and movementMindful walking is an ordinary walk with attention added: you notice your breathing, your steps and your body at a comfortable pace. Tai chi, qigong and yoga are other mind-body options. They are gentle ways to be active and feel calmer, not cures, and the evidence is firmer for some than others.
- GuideFinding a practice that suits youYoga, tai chi and qigong feel different, so start gently, try one or two, and keep the one you enjoy. At home you need very little: a quiet corner, a chair or mat, and a regular time.
- GuidePilatesPilates tends to improve core strength in older adults, though by less than dedicated core strength training, and it also builds general strength and balance. Most of the research is in adults over 55, so start gently with beginner mat exercises and build up over weeks.
Sources
- Keeping Well. Mindfulness and relaxation.
- NHS Sheffield Talking Therapies. First Steps in Mindfulness – Audio.
- Sheffield Children's NHS Foundation Trust (2024). Mindfulness for pain management.
- Gan R, Zhang L, Chen S (2022). The effects of body scan meditation: A systematic review and meta-analysis. Applied Psychology.
- Right Decisions, NHS Scotland. 6. The Body Scan.
General information to help you get active, not medical advice. If you have a health condition or symptoms, check with a health professional.
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