The Body-Scan Meditation

True-to-you Tuesday!

If you haven’t already, please join me in my Facebook Group! A closed group where I post True-to-you Tuesdays: self-care routines that can be adapted to your authentic lifestyle. And Venus Day, a day to launch you on a science experiment with your own body!

A Body-Scan is a meditation technique that can be done in many different ways and situations. It is very adaptable to suit your personality and lifestyle. They can last from anywhere between a minute to an hour. The average is about 5-20 minutes. If it’s your first time, I recommend choosing a guided one. I have placed two links in the comments, one 5 minutes and one 12 minutes. There are many others available on YouTube, and some are built into relaxing stories, such as The Waterfall on the Calm app.

In practice:

  • Move through the body with curiosity.
  • Feel from the inside.
  • Try not to use your eyes to visualize as that can cause tension.
  • If you find a place that needs more time, explore different lengths of guided meditations on YouTube, make your own, or have one customized for you. (Let me know if you’re interested. I will create one for you!)
  • If you find you are skipping over a body part or can’t get past it to other body parts, take gentle note. What does that part of you need? Place your hand there and send it messages of what is needed. Love, compassion, forgiveness, acceptance are four common themes.
  • It might help to imagine an animal, such as a cat, in sleep their body is completely supported by what they are resting on.
  • Note that the scan can be done in any amount of time you have (learn how to create your own scan below).
  • Consider breathing a certain color of light into each part of the body as you scan it.
  • Fast scans are good for grounding, especially with two feet placed flat outside on the earth.
  • Long scans are best in your most comfortable, relaxed position, so you can note that the surface you are on is completely supporting you.


  • Reduces stress
  • Takes you into the present moment
  • Allows you to grow awareness to where your body needs nourishment or places to take it easy
  • Allows you gentle access to places that have chronic pain and opportunities to reconnect to those places
  • Teaches us to accept our bodies
  • Brings focus to the breath
  • Provides a quick grounding moment
  • Is a good beginning or advanced meditation

Framework to create your own:

  1. Choose if you will lie down or sit up. Consider the length of time with this choice.
  2. Start with your breath and where that is felt in the body, the chest, stomach, throat, shoulders?
  3. Begin the scan at the head, move to each part of the head, including the face, then neck, shoulders, arms, fingers
  4. You can choose to explore your limbs simultaneously or separately, or mix it up
  5. Be specific and linger longer on places you experience regular or occasional pain.  
  6. Move through all torso parts, ribs, abdomen, pelvis, any organs you want to include
  7. Scan all parts of the leg,
  8. Scan the parts of your feet
  9. Feel into your awareness of the body as a whole
  10. Return to the room with senses one at a time, taste, smell, hearing, texture under fingers
  11. Feel points of contact on your skin, what you’re resting on, your clothing.
  12. Wiggle fingers, toes
  13.  Incorporate sight: open eyes

Thank you for stopping by for True-to-you Tuesday!