Body Scan Meditation
Body scan meditation involves systematically directing your attention through different parts of your body, noticing sensations without trying to change them. This practice builds body awareness, releases stored tension, and is one of the most effective techniques for physical relaxation and sleep preparation.
Step by Step
Lie down on your back with your arms at your sides, palms facing up.
Close your eyes and take three slow, deep breaths.
Bring your attention to your feet. Notice any sensations — warmth, tingling, pressure, or nothing at all.
Slowly move your attention upward: ankles, calves, knees, thighs.
Continue through your hips, abdomen, chest, back, shoulders, arms, and hands.
Finish with your neck, face, and the crown of your head.
If you notice tension, simply breathe into that area and let it soften.
End by expanding awareness to your whole body at once.
Tips
- *Do not worry if you fall asleep — this is common and means you needed the rest.
- *If your mind wanders, gently return to whatever body part you were scanning.
- *Try scanning at different speeds — slower scans are more relaxing.
- *This technique pairs well with cold exposure recovery.