Join this guided exercise to soothe your mind, pay attention to body sensations, and center yourself in the present moment.
Whenever we focus on a specific part of our body and acknowledge that focus, we are practicing mindfulness. This 10-minute body scan helps direct our attention through different body areas. You’ll become aware of sensations in your feet, hands, or legs, such as tingling, tightness, or temperature changes, or you may perceive nothing; just acknowledge whatever you notice.
Whenever we focus on a specific part of our body and acknowledge that focus, we are practicing mindfulness.
It’s common to perform the body scan while lying down on a surface or soft mat, but if that’s uncomfortable for you, feel free to do it sitting in a chair.
A 10-Minute Body Scan Practice
As we embark on this 10-minute body scan, we’ll gently guide our attention through different body parts, starting from the feet up to the head, and acknowledge any sensations we experience.
- As you lie on your chosen surface, pay attention to the feeling of being there. Notice sensations in this moment, such as temperature differences and contact points between your body and the surface. Be aware of your abdomen’s movements as you breathe in and out, and allow your body to rest in this position.
- Left foot and leg: Focus on the air flowing in and out of your body, starting with your left foot’s toes. As you inhale, notice any sensations or the absence of them. Exhaling, release your focus from the toes to the bottom of your left foot, including the heel on the floor. Become aware of all the feelings in that area and remember that even a lack of sensation can be acknowledged. Move your attention to the top of your left foot and ankle, becoming aware of sensations. Proceed to your lower leg, knee, thigh, and hip on your left side.
- Right foot and leg: Shift your awareness to the toes of your right foot and the bottom, including the heel. Notice whatever sensations you feel there. Move your attention to the top of your right foot and ankle, again scanning that area for sensations or the absence of them. Then turn your focus to your lower leg, knee, thigh, and hip on your right side.
- Pelvis: Direct your awareness to the pelvic area, noting any sensations present or their absence.
- Lower back and abdomen: Bring awareness to your lower back and abdomen, observing what you feel there without judgment or evaluation, just noticing.
- Upper back, ribs, and chest: Continue to scan your upper back, rib cage, and chest with your awareness.
- Shoulders: Now focus on your shoulder blades and shoulders, observing the sensations in these areas.
- Fingers and hands: Move your attention to your fingers and hands, both left and right. Tune into your fingers, thumbs, palms, backs of hands, and wrists, noting what sensations you perceive.
- Wrists and arms: Shift your focus to the wrists, forearms, elbows, upper arms, and shoulders, recognizing the sensations in those areas. As you exhale, let your entire arms and hands relax.
- Neck and throat: Bring your attention to your neck and throat, noting any sensations or absence thereof.
- Head: Now direct your awareness to your head and face, taking note of the jaw, chin, lips, teeth, gums, roof of the mouth, tongue, back of the throat, cheeks, and nose. Feel the air as it moves in and out of your nose. Then shift your focus to your ears, eyes, eyelids, eyebrows, forehead, temples, and scalp, holding awareness over this entire region.
- Now, notice your breath: Stay present with the breath flowing into and out of your body. Be mindful of whatever comes up in your awareness—thoughts, feelings, sensations, sounds, the breath itself, or moments of stillness. Be present with whatever arises just as you did during the scan.
- Observe your reactions to thoughts, impulses, and worries: Allow yourself to watch them without judgment. Practice simply noticing and letting go. No goal other than being present and aware.
- Closing: Soon, you’ll hear chimes, transitioning your awareness from your body to the sound. As you listen to the last note, gently wiggle your toes and stretch however feels comfortable. Come back to the room, fully awake and present.
As we complete this 10-minute body scan exercise, may we experience peace and ease, may our hearts be gentle and welcoming, may we feel safe and nurtured, and may our bodies remain strong and healthy. For those known and unknown to us, may they also find peace, safety, and health. May the benefits of this practice reach all beings.
Introduction text adapted from Harvard Pilgrim. This practice was originally published on Mindful.org in October 2018.