What Is a Body Scan?
A body scan is a meditation technique where you systematically focus attention on different parts of your body, from your toes to the top of your head. It builds interoception — your ability to sense internal bodily signals — which is closely linked to emotional awareness.
How to Practice (10 minutes)
- Lie down comfortably and close your eyes.
- Start at your toes. Notice any sensations: warmth, tingling, tension, or nothing at all.
- Slowly move your attention upward: feet, ankles, calves, knees, thighs, hips.
- Continue through your abdomen, chest, hands, arms, shoulders, neck, and head.
- If your mind wanders, gently guide it back to the last body part you remember.
Why It Works
Many people carry emotions as physical tension without realizing it. The body scan helps you identify where you "store" stress. Over time, simply noticing the tension is often enough to release it.