Body Scan Meditation: A Guided Approach to Awareness

The Practice

A body scan may be used at the beginning of Savasana, during another restorative pose, or while seated in meditation. This practice helps you connect with your body and cultivate awareness.

Some of the following cues are very detailed. If you have less time, feel free to adapt it to suit your situation.

• Begin by bringing attention to your toes. Scan each toe, one by one. Observe any sensations or a lack of them. Give each toe the same amount of attention.
• Move on to the sole of your foot. Observe the ball of the foot, the arch, heel, and outer edge. Notice the top of the foot and all sides of the ankle.
• Continue with your legs: observe your calves, knees, and thighs. Then move to your hips and pelvis, your belly and back up to your shoulders, down your arms, and each hand and finger.
• Next, focus on your neck and throat, jaw, space between the eyebrows, lips, and the area between your nose and upper lip. Notice your eye sockets, eyeballs, scalp, and ears.
• Throughout the practice, remind yourself: simply bring awareness to [this body part]. There’s no need to linger or revisit spots you’ve already observed. Notice any tendency to anticipate or jump ahead; just stay present with [this body part].

Sample Script

LET YOUR INTENTION BE

As you continue the scan, avoid using your eyes to direct your attention. This can create unnecessary tension. Instead, connect with sensations by feeling the body from within. In some parts of your body, you might notice numbness or a lack of sensation. Allow your attention to rest there for a few moments, relaxed and easy. As your focus deepens, you may become more aware of sensations that were previously unnoticed. Thoughts and images will arise; recognize them and gently redirect your attention back to the sensations. Let your intention be to release all preconceptions and experience your physical aliveness exactly as it is. – Tara Brach

Tense & Release

This technique follows the Deep Relaxation practice described by Kalashatra Govinda in A Handbook of Chakra Healing (2002, p. 227).

1. Lie in Savasana, hands facing up, eyes closed.
2. Let your breath be effortless.
3. Feel your body on the earth.
4. Is there any tension? Use the exhale to release tension from body and mind. Imagine each exhale releasing stress.
5. Lift your right leg a few inches off the floor. Tighten muscles in your foot, calf, and thigh. Hold this position for four seconds. Then let your leg drop and relax completely. Repeat up to three times.
6. Repeat for your left leg.
7. Tighten your buttocks. Hold for four seconds, then relax. Repeat up to three times.
8. Lift your right arm and make a fist. Tighten the muscles in your lower and upper arm. Hold for four seconds, then drop your arm and relax. Repeat up to three times.
9. Repeat for your left arm.
10. Become aware of your abdomen. Push your low back into the floor and tighten your stomach muscles. Hold for four seconds, then release all tension. Repeat up to three times.
11. Pull your shoulders toward your ears. Hold for four seconds, then let them release. Repeat up to three times.
12. Lift your head an inch from the floor, keeping your neck muscles tight. Clench your facial muscles, then relax your neck and face, allowing your head to fall gently back to the floor. Repeat up to three times. Slowly turn your head left and right a few times, then let it rest at the center.
13. Feel your body heavy on the earth. Enjoy this feeling of relaxation. Observe how thoughts and feelings shift.
14. Finish by stretching your arms overhead. Stretch your whole body and slowly open your eyes.

More Resources

For a deeper understanding of body scan meditation, including its benefits and tips for guiding students, check out the Teachasana article, How to Lead Body Scan in a Yoga Class. You can find it here.