Body scan

What it is and where it comes from

The body scan involves directing attention, systematically and without judgment, to each part of the body — usually from the feet to the head — noticing the sensations present without trying to change them. It is one of the pillars of the MBSR (Mindfulness-Based Stress Reduction) program developed by Jon Kabat-Zinn at the University of Massachusetts in the late 1970s. Unlike progressive muscle relaxation (which actively tenses and releases each muscle), the body scan is purely attentional: it is about observing, not intervening.

• Jon Kabat-Zinn, Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness (1990) — Describe el escaneo corporal como componente central del programa MBSR.

How to practice it

1. 1.Lie down or sit in a comfortable position and close your eyes.
2. 2.Bring attention to your toes; notice temperature, pressure, tingling, or absence of sensation, without judging.
3. 3.Move slowly upward — feet, legs, pelvis, abdomen, chest, back, arms, hands, neck, face — pausing a few seconds on each area.
4. 4.If the mind wanders, notice it without self-criticism and return to the body part you were on.
5. 5.Finish with a sense of the whole body, as one integrated whole.

Frequently asked questions about body scan

Meditations that use this technique

• Meditation for relaxing your body after work
• Meditation for worries that keep you up at night
• Meditation for reconnecting with yourself after a chaotic day
• Meditation for eating with more presence and less rush
• Meditation for finding calm with a newborn and sleep deprivation
• Meditation for coping with work burnout

In the blog

• Body Scan Meditation: What It’s For and What the Research Says
• Mindfulness vs. Meditation: What Actually Sets Them Apart