Basic Body Scan
Move attention systematically without demanding relaxation.
Preparation
Before you begin
Choose warmth and support; lying down is fine if sleep is acceptable.
The illustration is a practical cue, not a required shape. Choose any safe, supported position listed for this practice.
Instructions
Practice, step by step
- 01
Begin at the feet.
- 02
Move through legs, pelvis, torso, hands, arms, shoulders, face, and head.
- 03
Spend two breaths in each region.
- 04
Include numbness as valid information.
- 05
End with whole-body awareness.
What you may notice
- Vivid and quiet areas
- Restlessness or sleepiness
- Sensation versus interpretation
Common mistakes
- Forcing relaxation
- Rushing discomfort
Safety & modifications
For pain or trauma sensitivity, shorten intervals, keep eyes open, and skip areas.
Progress indicators
Look for transfer, not fireworks.
- Neutral sensation holds attention
- Wandering creates less frustration
Research context
This practice is presented with attribution and evidence limits. The linked source provides broader context; it does not imply that every adaptation on this page has been clinically tested.
Open supporting source ↗Meditation education is not medical or mental-health treatment. Modify or stop whenever practice becomes destabilizing, and seek qualified support when appropriate.