Body Scan

Definition

Body Scan is a mindfulness practice where you direct your attention slowly and systematically through different parts of your body. It helps you notice sensations, tension, and areas of ease with curiosity and without judgment.

Purpose

Used to:

• Increase awareness of physical sensations and how they relate to emotions.
• Release muscle tension and promote relaxation.
• Ground yourself in the present moment.
• Develop non-judgmental observation skills.
• Improve connection between mind and body.

When to Use

Use Body Scan when:

• You feel disconnected from your body or emotionally numb.
• You are experiencing moderate stress or anxiety.
• You want to unwind before sleep.
• You’d like to strengthen mindfulness skills.

When Not to Use

Avoid using if:

• You are in acute crisis or experiencing intense dissociation.
• Focusing on the body triggers trauma memories you are not ready to process.
• You are operating machinery or driving.

How-To

1. Get Comfortable

• Lie down or sit in a relaxed position.
• Close your eyes or soften your gaze.

2. Take a Few Deep Breaths

• Inhale slowly, exhale fully.
• Let your body begin to settle.

3. Focus Attention

• Start at the top of your head or the tips of your toes.
• Bring your awareness to each area in turn.

4. Notice Sensations

• Observe tightness, warmth, tingling, or absence of sensation.
• Try not to label sensations as “good” or “bad.”

5. Breathe Into Each Area

• Imagine your breath moving into any tense spots.
• Allow sensations to shift naturally.

6. Continue Slowly

• Move through all body parts at your own pace.
• If your mind wanders, gently return attention.

7. Close the Practice

• Take a few grounding breaths.
• Gently wiggle your fingers and toes.
• Open your eyes if they were closed.

Tips & Variations

• Use a guided recording if you’re new to the practice.
• Try progressive muscle relaxation by tensing and releasing each area.
• Practice for 5–45 minutes depending on time available.
• Place a hand on your heart or stomach for added comfort.

Example

Scenario: Jamie feels stressed after a long day.

Body Scan Practice:

1. They lie down on a yoga mat.
2. They start with the feet, noticing heaviness.
3. They breathe into the tightness in their shoulders.
4. After 20 minutes, their body feels calmer and more relaxed.

Inventor / Origin

Body Scan comes from:

• Mindfulness-Based Stress Reduction (MBSR) developed by Jon Kabat-Zinn.
• Integrated into DBT by Marsha Linehan to build interoceptive awareness and reduce reactivity.

Related Skills

• Observe
• One-Mindfully
• Wise Mind
• Self-Soothing
• Progressive Muscle Relaxation

Limitations

May not be effective if:

• Practiced during severe dissociation or flashbacks.
• Used as avoidance when action is required.
• You judge sensations harshly or become frustrated.

Evidence Base

Research shows:

• Body Scan reduces stress, anxiety, and physical pain.
• Increases body awareness and acceptance.
• Enhances emotional regulation over time.

Further Reading

• Full Catastrophe Living by Jon Kabat-Zinn
• Mindfulness Exercises: Body Scan
• The Mindful Way Through Depression by Williams, Teasdale, Segal, and Kabat-Zinn

References

• Kabat-Zinn, J. (1990). Full Catastrophe Living. Delacorte.
• Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. Guilford Press.
• Segal, Z.V., Williams, J.M.G., & Teasdale, J.D. (2013). Mindfulness-Based Cognitive Therapy for Depression. Guilford Press.