Body Scan
Best for: anxiety, sleep issues, physical tension
When to use: before bed, during rest, or when feeling disconnected from your body.
What this exercise helps with
A body scan helps you notice physical sensations gently and can calm the nervous system by drawing awareness to the body. This can reduce tension and stress.
How to do it
- Sit or lie down comfortably.
- Close your eyes or soften your gaze.
- Take a few slow breaths to settle in.
- Start noticing sensations at your feet, then slowly move up:
- Legs
- Hips
- Stomach
- Chest
- Shoulders
- Arms
- Neck
- Head
- Notice sensations without judgment – you’re observing, not trying to fix anything.
- If your mind wanders, gently return to the body.
Video credit: Moment of Mindfulness – Quick Body Scan to Relieve Stress on YouTube. Embedded for educational use; content remains the property of its original creator.