How to Do a Body Scan Meditation
As with all forms of meditation, doing a body scan is meant to be simple. Below are some instructions to get you started.
Get comfortable. Lying down is preferable, particularly if you're doing a body scan meditation before going to sleep. If that's not possible or comfortable, sitting comfortably is also an option.
Take a few deep breaths. Let your breathing slow down, and start breathing from your belly instead of from your chest, letting your abdomen expand and contract with each breath. If you find your shoulders rising and falling with each breath, focus more on breathing from your belly, as though a balloon is inflating and deflating in your abdomen with each breath. For more practice, try these breathing exercises.
Bring awareness to your feet. Now slowly bring your attention down to your feet. Begin observing sensations in your feet. If you notice pain, acknowledge it and any thoughts or emotions that accompany it, and gently breathe through it.
Breathe into the tension. If you notice any uncomfortable sensations, focus your attention on them. Breathe into them, and see what happens. Visualize the tension leaving your body through your breath and evaporating into the air. Move on when you feel ready.
Scan your entire body. Continue this practice with each area of your body, gradually moving up through your feet until you reach the top of your head. Notice how you feel and where you're holding your stress. If there's any tightness, pain, or pressure, continue to breathe into any tightness, pain, or pressure you're feeling. This can help you release tension in your body now, and be more aware of it in the future so you can release it then, too.