How To Do A Body Scan

Think of a body scan as an inventory of your mind and body. It’s about taking time to scan through all parts of the body from head to toe, and checking in with the sensations. We don’t usually pay attention to sensations in our body - especially when those sensations are unpleasant. So instead of pushing them away, a body scan provides a safe way to check in with those sensations. 

A body scan isn’t a magical pill to make you fell better. But it is a way to help you feel grounded, aware and more connected to your body.

The best way to perform a body scan is slowly. But this practice can be adapted to be done quickly, if needed. 

During your body scan, try not to label or judge any of your sensations — just feel them, notice them and name them.

1. Get comfortable. You can perform a body scan in any setting, even on the go, but when you’re just learning how, you may want to start by sitting or lying down.
2. Close your eyes. If you’re uncomfortable doing so, drop your gaze downward so you’re not distracted by anything around you.
3. Begin with a few deep breaths. “Slowly breathe in through the nose and then out through the mouth,” Dr. Young instructs. “Do this a few times, letting your shoulders drop and getting settled into your body.”
4. Start at the top of your body. Focus on your head, asking yourself what sensations you feel in this part of your body.“ It could be tension, it could be heat, it could be a pulsing quality,” Dr. Young offers. “There’s no need to have any judgment about it — just awareness.”
5. Move down your body. Turn your attention down to your shoulders and upper back. “What sensations are there for you?” Dr. Young asks. “It could be tightness, it could be lightness. Whatever it is, it’s perfect in this moment.”
6. Focus on your mid-body. Moving down to your chest and belly, notice what you’re feeling in those areas. If you’re sitting in a chair, pay attention to the sensation of your body in the chair; if you’re lying down, notice the feeling of your back on the floor or bed. “Just go through that inventory and where you are in that moment,” she says.
7. Continue the process down your body. Keep it up as you inventory the rest of your body: each hand and arm, your thighs, then your knees and calves. “Be aware of tension or other sensations there,” he encourages. “No need to try to change them in this moment.”
8. Finish at your feet. Finish your body scan by moving all the way down to your feet and toes, bringing awareness to those areas of the body and how they feel.
9. End the process gently. Slowly bring your attention back to your surroundings, taking a slow deep breath and gently opening your eyes.

Want a guided version of a body scan? Check out this resource from Headspace. 

Adapted from Cleveland Clinic