Body Scan Meditation

Choose a quiet and comfortable place to sit or lie down. Ensure you won't be disturbed for the duration of the meditation.

Close your eyes and take several deep, slow breaths. Inhale through your nose and exhale through your mouth to relax your body and mind.

Silently set an intention for your practice. It could be to release all tension in your body or to become more aware of bodily sensations.

Bring your awareness to the top of your head. Slowly move your focus downward, noting any sensations, tension, or discomfort in each body part: head, neck, shoulders, arms, chest, abdomen, hips, legs, and feet.

As you 'scan' your body, pay attention to different sensations without judgment. Simply observe warmth, coolness, tingling, tightness, or relaxation.

When you encounter tension, imagine each exhale helping to release it. Envisage the tension leaving your body with each breath.

Move through each body part slowly, without rushing. Give each area ample time to relax as you shift your awareness through your body.

Once you reach your toes, take a moment to feel the entirety of your body in a relaxed state and breathe naturally.

Begin to wiggle your fingers and toes gently. Slowly open your eyes when ready. Allow yourself to come back to your surroundings gradually.

A full body scan can take anywhere from 5 minutes to 20 minutes. As a beginner, start with shorter sessions and gradually increase the time as you get more comfortable with the practice.

For maximum benefit, aim to practice body scan meditation daily. Consistency is key to developing a mindful awareness of bodily sensations and reducing stress.