Body scanning is an accessible mindfulness exercise that helps you become more aware of what’s happening over different areas of your body. That increased awareness helps you become more centered and connected with yourself; it can also give you important insights. For example, you might realize you’ve been clenching your jaw. You can then work on relaxing those muscles, or even go a step further to figure out the source(s) of your stress. 

You can scan your body as a quick exercise of its own, or use it to enhance any meditation session. 

There are two ways to make it happen. Scan your body to be more mindful of its current state or scan to relax by gradually releasing tension. You can body scan while you stand, lay or sit.

Scan to check in with yourself:

• Focus your attention on the top of your head, then slowly send your attention to the next area of your body, until you’ve reached your toes. 
• At each point/area of your body, mentally note any sensations – muscle tightness, aches, pains or anything that feels particularly good. But don’t try to change anything–just be aware of their state.

As you become aware of the sensations, you connect with all the different sensations happening in your body. And when you’re able to note areas of discomfort or tension without trying to change a thing, it’s an excellent practice in the art of letting go. 

Scan to relax:

• Focus your attention on the top of your head, then slowly send your attention to the next area of your body, until you’ve reached your toes. 
• At each point/area of your body, mentally note any tension or tightness then relax your muscles to let it go. 

As you work your way down your body releasing tension, you’ll enter an increasingly relaxed state. 

Either body scan approach will help you start to recognize patterns over time. You’ll start to notice where you hold tension the most and you might figure out your biggest triggers for tension and stress. You can use that knowledge to make the healthiest choices for you.