Progressive Body Awareness
Develop body awareness and release tension through systematic attention to different parts of your body.
📖 How to Practice Body Scan
Find Your Position
Lie down comfortably on your back, or sit in a chair with your feet flat on the floor. The key is to be comfortable enough to relax but alert enough to stay present. Close your eyes gently and take a few deep breaths to settle in.
Start at the Toes
Begin by bringing your attention to your toes. Notice any sensations - tingling, warmth, coolness, pressure, or even the absence of sensation. Don't try to change anything; simply observe with curiosity and acceptance.
Move Systematically Upward
Slowly move your attention up through each part of your body: feet, ankles, calves, knees, thighs, hips, lower back, abdomen, chest, shoulders, arms, hands, neck, face, and head. Spend 30 seconds to a minute on each area.
Release and Let Go
As you focus on each body part, imagine breathing into that area. On the exhale, imagine releasing any tension or tightness. Visualize tension melting away like ice in warm water, leaving the area relaxed and at ease.
Notice Without Judgment
If you notice pain, discomfort, or tension, simply acknowledge it without trying to fix it. Say to yourself, "There is tension here" rather than "My shoulder hurts." This creates distance and reduces reactivity.
Complete the Scan
After scanning your entire body, take a few moments to feel your body as a whole. Notice the overall sense of relaxation and presence. When ready, gently wiggle your fingers and toes, and slowly open your eyes.
⏱️ Body Scan Timer
Current Focus
Beginning practice...
Recommended: 20 minutes for a complete body scan
🗺️ Body Scan Sequence Guide
What to notice in each area
👣 Feet & Toes
Notice temperature, tingling, pressure from the floor, or spaces between toes.
🦵 Legs & Thighs
Feel heaviness, lightness, contact with your chair or bed, muscle tension.
🫀 Hips & Pelvis
Notice where your body connects to the surface, any holding or tightness.
🌟 Lower Back
Observe any tension, support from the surface, natural curve of spine.
🫁 Abdomen
Feel your breath moving, any tension or softness, digestive sensations.
💚 Chest & Heart
Notice breath expansion, heartbeat, any emotional sensations or openness.
💪 Shoulders
Common tension area - notice lifting, tightness, or relaxation.
✋ Arms & Hands
Feel temperature, tingling in fingertips, heaviness or lightness.
🗣️ Neck & Throat
Notice any tightness, swallowing, temperature, or ease of movement.
😌 Head & Face
Jaw, eyes, forehead, scalp - common tension spots. Notice and soften.
💡 Practice Tips
- It's normal to fall asleep - this practice is deeply relaxing. If staying awake is important, try sitting up.
- You might not feel much at first. This is normal. Sensations become clearer with regular practice.
- If your mind wanders (it will), gently return to the body part you were scanning.
- There's no "right" way to feel. Accept whatever sensations arise without trying to change them.
- Spend more time on areas that hold chronic tension - your body will thank you.
- Practice regularly at the same time of day to build a habit - bedtime is especially beneficial.
- If you feel uncomfortable sensations, you can always bring your attention to your breath.
- This practice helps develop awareness of mind-body connections and stress patterns.