Body Scan Meditation: Releasing Tension, Finding Calm

Body scan meditation guides your awareness through the body from head to toe. By noticing sensations without judgment, you release tension, calm the nervous system, and reconnect with your physical self.

How Body Scan Meditation Works

Attention is like sunlight — wherever you shine it, growth and ease are possible. The body scan trains your mind to feel subtle sensations, relax tight areas, and cultivate a gentle, grounded presence throughout the body.

Step‑by‑Step Guide

1. Lie down or sit comfortably and close your eyes.
2. Take a few slow breaths, relaxing your jaw and shoulders.
3. Bring awareness to your forehead and eyes; soften any tension.
4. Move down to the jaw, neck, and shoulders; notice sensations.
5. Scan arms, hands, chest, and upper back; breathe into tight spots.
6. Continue to abdomen, lower back, hips, and pelvis; soften.
7. Scan thighs, knees, calves, ankles, and feet; release on the exhale.
8. Rest in full‑body awareness for 1–2 minutes before opening your eyes.

Benefits of Body Scan Meditation

– Reduces stress and physical tension
– Improves sleep and relaxation
– Increases body awareness and presence
– Supports emotional regulation
– Complements trauma‑sensitive practices (go gently)