Body scan

The body scan is used in mindfulness programs including MBSR. It is an observation practice: notice sensations, tension, comfort, or nothing at all without treating the exercise as a cure or forcing relaxation.

How to practice

1
Lie on your back, arms alongside the body, palms up.
2
Close your eyes. Take three deep breaths to settle in.
3
Bring all your attention to the toes of your left foot. Notice the sensations present: warmth, cold, tingling, numbness, nothing.
4
Move slowly to the ankle, the calf, the knee, the thigh, the hip. Then the right foot, and back up.
5
Continue to the lower back, the belly, the chest, the shoulders.
6
Move down the arms, all the way to the hands and fingers.
7
Move up to the neck, the face, the top of the head.
8
Finish with a whole-body awareness. Breathe three times. Open your eyes gently.

Benefits

Builds a vocabulary for noticing sensations
Creates a short transition away from screen attention
May feel grounding for some people
Does not replace care for persistent pain, sleep problems, or stress

Make it part of a real moment

A practice becomes useful when it has a clear place in your day. Try it before the moment you usually lose focus, keep the duration small enough to repeat, and judge it by the quality of your next choice rather than by how calm you feel. If you miss a day, simply return to the same cue. Repetition matters more than a perfect session.

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