A full body scan is a method of mindful relaxation that helps you reconnect with your body, reduce tension, and settle the mind. It is often used in meditation, stress reduction practices, and before sleep. By gradually moving attention through each area of the body, you create awareness, soften unnecessary strain, and invite calmness.

Preparation

Find a quiet, comfortable place to lie down or sit in a supportive chair. Close your eyes if you wish, and begin by taking three slow, steady breaths. Let the breath settle into its natural rhythm, and allow yourself to feel grounded in your position.

Head and Face

Start with the top of the head. Notice any sensations across the scalp and forehead. Soften the muscles of the brow, release any frowning, and let the forehead become smooth. Move down to the eyes. Allow the eyelids to feel heavy, and let the space around the eyes relax. Release the jaw by unclenching the teeth, and let the tongue rest gently.

Neck and Shoulders

Shift attention to the neck, feeling for tightness at the sides or base of the skull. With each exhale, imagine the muscles loosening. Move to the shoulders. Notice if they are lifted or tense, and allow them to drop naturally. Imagine the weight of your arms resting comfortably, carried by the support beneath you.

Arms and Hands

Bring awareness to the upper arms, elbows, and forearms. Feel the natural heaviness in these areas. Relax the wrists and open the palms. Notice the fingers one by one, allowing each to soften until the hands feel loose and at ease.

Chest and Back

Focus on the chest, noticing the rise and fall of the breath. With every exhale, imagine the chest softening. Shift to the upper and lower back, releasing any stiffness in the muscles that support the spine. Visualize the back spreading out against the surface beneath you.

Abdomen and Hips

Allow the stomach to relax, letting go of any held tension. Notice the natural movement of the belly as you breathe. Move awareness to the hips, pelvis, and glutes. These are areas where stress often accumulates. With each breath, imagine warmth and release flowing through them.

Legs and Feet

Bring focus to the thighs, letting them sink heavily into the surface. Soften the knees and relax the calves, allowing any tightness to dissolve. Continue to the ankles, feet, and toes. Notice the connection between your feet and the ground, and let them rest completely.

Closing the Scan

Once you have moved through the body, take a moment to sense the whole body at once, from head to toe. Feel the state of relaxation you have created. Breathe deeply a few more times, letting this calmness settle in. When you are ready, gently open your eyes or slowly return to your surroundings.

Final Thoughts

A body scan is both a practice of awareness and a tool for letting go of stress. The more consistently it is done, the more quickly the body learns to release tension. Even a few minutes of scanning can calm the nervous system, improve focus, and provide a sense of balance that carries into the rest of the day.