Body Scan How to Do

1. Sit or lie down in a comfortable position. Close your eyes and take a few deep breaths to relax your body.

2. Begin by focusing on your toes. Notice any sensations you feel, such as tingling, warmth, or pressure.

3. Slowly move your attention up your body, focusing on each part in turn. As you move through your body, notice any tension or tightness.

4. Spend a few moments focusing on each area, allowing yourself to relax and let go of any tension.

5. Continue to move your attention up your body, until you reach the top of your head.

6. Take a moment to pause and notice how your body feels. Do you feel more relaxed? Do you notice any changes in your breathing or heart rate?

7. When you are ready, open your eyes and slowly come back to the present moment.

Tips for Doing a Body Scan:

- Start slowly and gradually increase the amount of time you spend on each part of your body.

- If you find it difficult to focus on your body, try using a guided body scan recording.

- Body scan meditation can be a helpful way to manage stress, improve sleep, and reduce pain.

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