Body Scan Meditation

The body scan meditation practice invites participants to pay attention to sensations in the body, as it is in the moment, without judgment or effort to change. It usually proceeds in a gradual sequence, directing participants to progressively move their focus from the top of the head throughout the body and down to the pinkie toe. Like many meditation exercises, following a guided instruction to focus in a particular way inherently routes attention away from a person’s default mode of thinking, which reduces reflexive, ruminative mental habits that typically prolong stress. Paying attention to areas of the body can also make people more aware of ambient physical states and sensations, from pain, tension or discomfort to relaxation or pleasure. By systematically noticing feelings in the body, people can become more knowledgeable about how their body signals different mental experiences, like stress or contentment, and use this insight to guide themselves towards thoughts and behaviors that enhance and support wellbeing.