Body scan

The steps

1. Get comfortable Close your eyes, or look down.
2. Notice your breath No need to change it.
3. Feet Toes, soles, heels. Just notice.
4. Lower legs Mind wandered? Gently come back.
5. Knees and thighs Let them feel heavy.
6. Hips and lower back Tight spots? Let them be.
7. Belly Feel it rise and fall.
8. Chest and upper back Notice your heartbeat, if you can.
9. Hands and arms Fingers, arms, up to the shoulders.
10. Neck and throat Let your shoulders drop a little more.
11. Face Loosen your jaw. Soften your eyes.
12. Whole body Feel it all breathing, head to toe.
13. Come back slowly Wiggle fingers and toes. Open your eyes.

Why it may help

The body scan is a central practice in Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT). It trains a skill: noticing sensations and thoughts without being swept away by them.

Those full programs have good evidence. In a 2023 randomized trial, an eight-week MBSR course worked about as well as a common anxiety medicine (escitalopram) for anxiety disorders. A large 2016 analysis found MBCT lowered the risk of depression returning. The body scan alone has less research than the full programs, which is why our badge says moderate — as part of mindfulness programs.