The Benefits of Body-Scan Meditation and How to Practice It

#body-scan meditation #meditation #mindfulness meditation for beginners Sep 02, 2022
The Benefits of Body-Scan Meditation and How to Practice It

When you think of meditation, you probably imagine sitting with crossed legs and closed eyes while concentrating on your breathing. You’re not wrong. These are the classic elements of any meditation, but there is so much more to it. Body-scan meditation is one such technique that has gained popularity in recent years thanks to its benefits for both physical and mental health. It can help you achieve a state of relaxation and mindfulness, reduce stress and anxiety, stimulate focus and attention, improve self-awareness, and bring about a sense of peace within yourself. Let us take a look at what body-scan meditation entails and its benefits for your mind and body.

What is Body-Scan Meditation?

Body-scan meditation is a form of mindfulness meditation where you focus your attention on various parts of your body. You may think this technique sounds similar to breathing meditation. Still, the difference between the two is that in body-scan meditation, you focus on different parts of your body one at a time. Body-scan meditation is a simple technique that anyone can practice, regardless of their level of experience with meditation. It is best done while sitting in a quiet room. It is a great way to ease stress, find a sense of calm, and improve focus and concentration.

How to Practice Body-Scan Meditation?

It would be best if you devoted all your attention to this meditation technique to yield its full benefits. This means you should set aside all distractions or external stimuli to allow for deep relaxation and mindfulness. Here is how you can do it:

  • Start with a warm-up exercise. You can start with a few stretches or take a few deep breaths to relax. This is done to get your body and mind ready for the meditation. It will help to increase your blood flow, relax your muscles, and prepare your mind for meditation.
  • Close your eyes. Closing your eyes during meditation helps to reduce distractions. You can also use a meditation pillow or a blanket to make yourself more comfortable while meditating.
  • Choose a focus point. The focus point is the part of your body you will begin with. For example, you can begin with your toes and slowly move your attention to your feet, ankles, shins, knees, thighs, lower abdomen, upper abdomen, stomach, chest, shoulders, arms, hands, etc., towards the tip of your head. It would help if you moved your attention slowly, taking a few seconds to focus on each part of your body.
  • Focus on the present. Your eyes closed and mind free of distractions, you keep your focus on the present state of each part.

5 Benefits of Body-Scan Meditation

Body-scan meditation has many benefits.

  1. It can help you combat stress, anxiety, and depression. Our bodies can produce a variety of harmful hormones when we are stressed or anxious, leading to fatigue. By lowering cortisol levels in our brains, meditation allows us to relax and heal.
  1. It can improve your focus and attention. Having better focus and attention is just one of the many benefits of body scan meditation. Concentrating on the present moment eliminates distractions and improves your performance.
  1. Body-scan meditation can help you better understand and appreciate your body. By giving attention to your body parts, you can become more aware of the positive changes in your body. This can motivate you to make better lifestyle choices.
  1. You may have heard that meditation can help you sleep better. This is because meditation can induce relaxation and a feeling of calmness in the mind and body. Meditation can also help you reducing the number of times you wake up in the middle of the night to go to the bathroom.

3 Tips to Make Body-Scan Meditation Effective

  1. Make time for meditation. It is important to set aside time for meditation. You can start with 5-10 minutes at a time and work your way up. You can meditate at any time of the day. Still, it is best to do it in the morning when you are fresh, and your mind is less occupied with daily responsibilities. You can also meditate at the end of the day to let go of any stress or negative emotions you might have built up during the day.
  1. Find a quiet, comfortable space. It is vital to choose a quiet, comfortable space where you can completely relax and focus on your meditation. It is also important to ensure the place is not too hot or cold for you.
  1. Wear comfortable clothing - Wearing loose, comfortable clothing can make it easier for you to relax and focus on meditation.


If you are looking for a way to reduce stress, anxiety, and depression, or improve your focus and attention, body-scan meditation may be the perfect technique for you. This type of meditation can be practiced anywhere at any time, so there is no excuse not to give it a try! If you are interested in learning more about how to get started with body-scan meditation, we invite you to sign up for our online course on Discover Inner Peace. We hope that this course will provide you with all the tools and information you need to start enjoying the benefits of this practice.