I’ve long been a fan of this mindfulness technique that is also the first step in a longer yoga nidra session.

Body scanning involves moving your awareness around the body by ‘thinking’ about different parts of the body.  Moving your consciousness around the body can have a deeply relaxing affect while also helping to explore what might be going on in your body.

Many of us live ‘in our heads’ with a strong connection with our mental bodies. This can sometimes result in a disconnect between our consciousness and our physical bodies.  We might be carrying around tension in our bodies that we are mentally unaware of – the physical manifestation of stress that can lead to headaches, muscle pain, sleep disturbances and even digestive problems.  

What is body scan meditation?

A body scan can be self-administered or you can experience one through a recording or in person.  While they might be more effective when practiced after a relaxing yoga class, they can have an impact at any time – even played through headphones on a busy train commute.

Body scan meditations are a check-in with our physical bodies.  We explore what might be present, any feelings, good or bad.  We might notice differences or imbalances from the right side to the left side.  Perhaps we notice temperature change. Think of it like a fact finding expedition – we want to find out what’s going on inside.

Why are body scans so effective?

By bringing your awareness around the body you’re strengthening the mind/body connection.  It’s likely that you will encounter feelings or sensations that you weren’t aware of prior to the scan. This can be a physical manifestation of stress which, sometimes, simply by becoming aware of the aches and pains, we can start to release tension and bring relief.

How to practice body scans

You can develop your own body scan by moving systematically around the body – perhaps from top to bottom or moving right to left or vice versa, covering the entire body. There are many scripts online that can get you started. I have a copy of a full body scan here that you can use.  

You can also listen to body scan meditations online.  I’ve recorded one of my favourites, the golden light body scan, here.  It’s a short, warming exercise that will leave you glowing for the rest of the day.

Body scans are a great mindfulness technique that can be practiced nearly any time and place.  I hope you find them as relaxing as I do!