A body scan requires very little in the way of props or tools, and it is also easily accessible for most beginners.

Step 1: Lay on your back on the ground. Your palms should be facing up, and your feet should fall slightly apart. You can also choose to sit on a comfortable chair with your feet resting on the floor.

Step 2: Lay very still for the duration of the body scan and move with awareness if it becomes necessary to adjust your position.

Step 3: Bring your awareness to the breath, noticing the rhythm of the inhale and exhale. Don't try to change anything about the breath, just notice and become aware.

Step 4: Notice how the texture of clothing feels against the skin, the contours of the surface on which the body is resting, the temperature of the body, and the environment;

Step 5: Scan your body. Are there any feelings of tingling, soreness, or parts of the body that feel particularly heavy or light?

Note: A typical body scan runs through each part of the body, paying special attention to the way each area feels. The scan usually moves systematically through the body, e.g., starting at the feet and moving upwards or from the head downwards.

After the body scan is complete, you can slowly open your eyes.