The body scan is one of the first, basic mindfulness exercises that beginners learn. You need no special equipment or physical ability to be able to do it, all you need is a calm place and some time.
This exercise is best done lying down – preferably not in bed, but in a comfortable place. If you choose to do it sitting, make sure to sit comfortably and upright.
You can choose to listen to the audio file we created for the project.
Below, you will find an example script for a body scan session, in case you want to use it to guide a group. This was also used to create our audio file.
Remind participants - and yourself! - that it is normal for your mind to start to wander and think while you are doing this exercise. When you notice this happening, you can choose to celebrate this moment of awareness of what is happening in your mind. Then gently, kindly bring your awareness back to your practice.
Before we start, I invite you to find a comfortable position. You can be sitting or lying down, just make sure you’re in a calm place. Close your eyes gently and take a deep breath in... and exhale slowly, releasing any stress or tension.
If you are sitting up, it may be helpful to ground your feet, and sit forward in your chair. Tilt your hip bone forward a little bit to allow your spine to strive upwards naturally, without effort. It should feel like the vertebrae stack one on top of the other. Take a moment to find this comfortable position.
As we begin, I invite you to tune into your feet. Feel the soles of your feet and the place where your feet connect to the ground.
Feel the sensations in your toes – any tingling, warmth, or coolness. Breathe into your feet, imagining your breath flowing down to your feet, calming them.
Now, moving up through your ankles, shift your focus up to your calves and shins. Notice any tightness or soreness, any heaviness you may be feeling here. Take a moment to stretch them out mentally, like giving them a little internal massage.
Move your attention further up, to your knees and thighs. How do they feel? Relaxed or a bit tense? What sensation can you feel here? Breathe into any tight spots, visualising them softening up with each exhale.
Let's keep it going. Your buttocks, hips and lower back are next. Feel the contact between your body and the surface beneath you. If there's any tension in this area, just let it go as you breathe out.
Bring your awareness forward and up, to your belly and chest. Feel the rhythm of your breath – the rise and fall of your abdomen. Take a moment to appreciate this – the way your body knows exactly how and when to breathe, without any need to control it.
Move your focus on your back. This is a good moment to check your posture, see if you are relaxed, and your head still strives up towards the sky. Notice how the muscles of your back feel at the moment. Release any tension, any heaviness you may be carrying here with the next few breaths.
Now, let's move to your hands and arms. Notice any sensations in your upper and lower arms, let them hang and rest.
What do you feel in your fingers, palms, and wrists? Imagine a warm, soothing light travelling down your arms, melting away any tension.
Time to show some love to your shoulders and neck. These muscles work hard, so give 'em a small break. Roll your shoulders gently if that feels good. Let go of any stiffness, allowing your neck to relax.
Moving up to your head, release the little muscles of your scalp, around your ears, soften your forehead. Release any clenching in your jaw, let your tongue rest, let your eyes sink into their sockets. Notice what that feels like.
Okay, now let's do a quick full-body scan. From head to toe, notice how each part feels. If you find any lingering tension, send your breath to that area, letting it dissolve away.
As we reach the end of our session, take a few deep breaths, filling your body with positive vibes with each inhale, and letting go of anything that's weighing you down with each exhale.
When you're ready, slowly open your eyes, expanding your focus to what is surrounding you right now.
Here on the right, you can listen to the audio-guided version of this meditation.
Like most methods presented here, we tested this in our meeting in Tallinn. We found that it’s a method that needs time and space, but that many people find it very relaxing. The more you practice, the more it becomes intuitive to focus on some parts of your body throughout the day and consciously relax them.
