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Body Scan Meditation

Feet and Toes

Notice any sensations in your feet and toes

Part 1 of 1030s
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Body Scan Meditation helps you develop awareness of physical sensations and release tension.

Simply observe each body part without judgment as the guide moves through your body.

A guided body scan moves your attention slowly through the body, from head to feet or the reverse, noticing sensation without trying to change it.

Most people carry tension they have stopped noticing, commonly in the jaw, shoulders, and hands. The scan works largely by making that tension conscious again, at which point it often releases on its own.

How to use it

  1. Lie down or sit somewhere comfortable and close your eyes if you prefer.
  2. Follow the guidance as it moves attention through each part of the body.
  3. Notice sensation without labelling it good or bad, and without trying to fix it.
  4. If your attention drifts, return it to where the guidance is.

Getting more from it

  • Do not try to relax. Trying tends to create tension; noticing tends to release it.
  • Pay particular attention to the jaw, shoulders, and hands, which hold tension most commonly and most unconsciously.
  • It is fine to fall asleep if you are doing this at bedtime. Body scans are widely used for exactly that.
  • Notice areas where you feel nothing at all. Absence of sensation is information too, and often marks where you hold the most.
  • Go slowly. Rushing through the sequence defeats the purpose of the exercise.

A note on scope

These are general wellbeing exercises, not medical advice. If you have a health condition, are recovering from injury, or find that an exercise causes pain rather than mild discomfort, speak to a qualified professional rather than working through it.

Frequently asked questions

What is a body scan meditation?
A practice of moving attention systematically through the body, noticing sensation in each area without trying to change it. It is a core component of mindfulness-based stress reduction programmes.
Is it normal to feel nothing in some areas?
Yes, and it is common. Areas where you notice little are often where you hold the most tension, and awareness of them tends to develop with practice.
Can I do this to fall asleep?
Yes. Body scans are frequently used at bedtime, and falling asleep partway through is not a problem when that is your intention.