Extended Body Scan
Stay long enough to notice sensation changing on its own.
Preparation
Before you begin
Support knees, neck, or back as needed.
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
Sense the whole body.
- 02
Move slowly from toes to head.
- 03
Notice intensity, boundary, temperature, and change.
- 04
Include pleasant, unpleasant, and neutral.
- 05
Rest in whole-body awareness.
What you may notice
- Sensation shifting
- Impatience with neutral areas
- Less need to label
Common mistakes
- Hunting for release
- Staying with pain beyond a useful edge
Safety & modifications
Modify posture freely and seek clinical care for persistent unexplained pain.
Progress indicators
Look for transfer, not fireworks.
- Neutral areas remain interesting
- You can widen attention
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.