Body scan

The steps

1. Lie down or sit comfortably. Let your eyes close, or rest your gaze on the floor.
2. Notice your breath moving on its own. You don't need to change it.
3. Bring your attention to your feet. Toes, soles, heels. Notice warmth, coolness, pressure — or nothing at all.
4. Move up to your ankles and lower legs. If your mind wanders, that's normal. Gently come back.
5. Notice your knees and thighs. Let them feel heavy and supported.
6. Now your hips and lower back. Notice any tightness, and let it be there.
7. Rest your attention on your belly. Feel it rise and fall with each breath.
8. Move to your chest and upper back. Notice your heartbeat if you can feel it.
9. Notice your hands and fingers, then your arms, up to your elbows and shoulders.
10. Your neck and throat. Let your shoulders drop a little further.
11. Your face: jaw, lips, cheeks, eyes, forehead. Let your jaw loosen and your tongue rest.
12. Now feel your whole body at once, breathing, from head to toe.
13. When you're ready, wiggle your fingers and toes, and slowly open your eyes.

Why it may help

The body scan is a central practice in Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT). It trains a skill: noticing sensations and thoughts without being swept away by them.

Those full programs have good evidence. In a 2023 randomized trial, an eight-week MBSR course worked about as well as a common anxiety medicine (escitalopram) for anxiety disorders. A large 2016 analysis found MBCT lowered the risk of depression returning. The body scan alone has less research than the full programs, which is why our badge says moderate — as part of mindfulness programs.