Full body scan

How the session works

1. 1Lie down or sit comfortably, eyes closed, somewhere quiet.
2. 2Press start. The voice moves your attention slowly from your feet upward.
3. 3Just notice each region — there's no need to relax on command; awareness is enough.
4. 4It runs about twelve minutes; let the silences do the work.

The moves

• Let your eyes close, and let the surface beneath you take your full weight.45s

  Settle in

• Take three slow breaths, letting each exhale be a little longer than the inhale.50s

  Three slow breaths

• Bring your attention to your feet — your heels, soles, and toes. Just notice.75s

  Feet

• Move your attention up through your shins, calves, knees, and thighs.85s

  Legs

• Soften your hips, your lower back, and the whole base of your body.85s

  Hips & lower back

• Notice your belly and chest rising and falling on their own.85s

  Belly & chest

• Let your shoulders, arms, and hands grow heavy.85s

  Arms & hands

• Release your jaw, your eyes, and the small muscles of your face.85s

  Neck & face

• Sense your whole body at once, resting and supported.105s

  Whole body

• Begin to deepen your breath, wiggle your fingers and toes, and slowly open your eyes.25s

  Return

What it's good for

• Releases held tension with a slow, complete head-to-toe sweep.
• Brings you out of a busy mind and back into the body.
• A grounding reset for stress or an overactive head.

The evidence. Body-scan meditation has real but modest evidence for easing stress and supporting relaxation; people with trauma or panic histories sometimes find body-focused stillness activating — if so, switch to a breathing exercise.

Safety

• Don't do these while driving or operating machinery — they're designed to relax you and can make you drowsy. Pre-sleep sessions are meant to be done lying down somewhere it's safe to fall asleep.
• Meditation and NSDR are relaxation practices, not medical or psychiatric treatment. If body-focused stillness brings up distressing thoughts or anxiety, that's okay — ease out, switch to a breathing exercise, or stop.

Frequently asked questions

What is a body scan meditation?

It's a practice of slowly moving your attention through the body, region by region, simply noticing sensations and letting tension soften. This session guides the full sweep from feet to face.

Does a body scan help with anxiety?

Many people find body scans grounding and calming, and there's modest evidence they help with stress. If focusing on the body feels activating rather than soothing, switch to a paced breathing exercise instead.

How long should a body scan be?

Anywhere from a few minutes to twenty or more. This full version runs about twelve minutes; the 5-minute reset is a shorter option.

Try another routine

• 5-minute reset→
• Pre-sleep body scan→
• 10-minute NSDR→

Related calculators

• 4-7-8 breathing→
• Box breathing→