What is a Body Scan, and How Can I Do a Body Scan in 5 Minutes to Lower Stress?
What is a Body Scan?
A body scan is a mindfulness meditation technique where you mentally focus on different parts of your body, noticing sensations without judgment. It's a way to bring awareness to how you're feeling physically, helping to connect your mind and body.
How Does A Body Scan Lower Stress?
A body scan lowers stress by promoting relaxation and reducing tension. By directing attention to physical sensations, it helps you become more present, interrupting the cycle of stress and overthinking. This can calm the nervous system and reduce cortisol, a stress hormone.
How Can I Do a Body Scan in 5 Minutes?
Find a quiet, comfortable space to sit or lie down.
Close your eyes and take a few deep breaths.
Start at your toes, mentally focusing on them and noticing any sensations (warmth, coolness, tension).
Slowly move your attention upward through your legs, torso, arms, and head, spending a few seconds on each area.
If your mind wanders, gently bring it back to the body part you're focusing on. Finish with a deep breath and a sense of relaxation.
If you’re pressed for time, set an alarm on your phone so you can be fully focused on your body.
As a bonus: during the scan, ask your body what it needs. Does it need sleep? More water? Comfort food? Or maybe you’re noticing some physical discomfort that means you need to get something off your chest, or a gut feeling you’ve been ignoring?
Your body is a vessel of wisdom. Ask it for answers, and it will always speak its truth to you.