This method can help people become more aware of their physical sensations, emotions, and feelings.
Body scan meditation is an excellent way to release physical tension you might not even realize you’re experiencing.
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Below are some instructions to get you started.
If that’s not possible or comfortable, sitting comfortably is also an option.
You may find it helpful to regularly practice differentbreathing exercisesas well.
Bring Awareness to Your Feet
Now slowly bring your attention down to your feet.
Begin observing sensations in your feet.
Mindful Moment
Need a breather?
Breathe Into the Tension
If you notice any uncomfortable sensations, focus your attention on them.
Breathe into them, and see what happens.
Visualize the tension leaving your body through your breath and evaporating into the air.
Move on when you feel ready.
Notice how you feel and where you’re holding your stress.
Body scan meditation helps rebuild this connection.
One study found that an eight-week body scan meditation program resulted in lower levels of the stress hormone cortisol.
2020;15(2):278-284. doi:10.1080/17439760.2019.1610480
