How to Relax – Part Four – Body Scan Meditation

Body Scan Meditation Holistic List

Our How to Relax series continues with Part Four - Body Scan Meditation

This body scan meditation is a wonderful way to relax as it can help you to become aware of each part of your body, and to relax each part in turn. Giving you a whole body relaxation session. This method is best done sat on a chair, but can be adapted if you prefer to lay down or sit on the ground.

It may take 20 minutes to half an hour to complete the body scan, depending on how long you choose to spend on each part of your body.

So pull up a chair, get some chilled music on, light some incense, and when you’re ready you can begin…

Rest Your Mind Holistic List
Body Scan Holistic List
  • Sit with your legs uncrossed, arms relaxed at your sides, eyes open or closed. Focus on your breathing for about two minutes until you start to feel relaxed.
  • Turn your focus to the toes of your right foot. Notice any sensations you feel while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for three to five seconds (or more).
  • Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. After one or two minutes, move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up the torso, through the lower back and abdomen, the upper back and chest, and the shoulders. Pay close attention to any area of the body that causes you pain or discomfort.
  • After completing the body scan, relax for a while in silence and stillness, noting how your body feels. Then slowly open your eyes and stretch, if necessary.

Share your experiences of the body scan meditation with us. How do you feel? Did you find that you focussed on some areas more than others?

Andrew R
Author: Andrew R