When stress builds up, your body often reacts before your mind even notices. Tight shoulders, a heavy chest, or a tense jaw are all signs of accumulated stress and fatigue. The body scan technique is a simple yet powerful mindfulness practice that helps you tune into these sensations, release tension, and create a deeper sense of relaxation.

If you have ever felt overwhelmed or disconnected from your body, the body scan technique can help you reset, reduce stress, and improve overall wellbeing.

What is the body scan technique?

The body scan is a mindfulness exercise where you slowly focus on different areas of your body, noticing sensations without judgment. It helps you become aware of where you are holding tension and gently release it.

Think of it as a mental check-in for your body: helping you relax, improve focus, and restore balance.

How to do the body scan technique

✔ Find a quiet space: Sit or lie down in a comfortable position.

✔ Close your eyes and take deep breaths: Inhale slowly through your nose and exhale through your mouth.

✔ Bring attention to different body parts: Move from head to toe, noticing any sensations.

Step-by-step guide to a body scan

1. Start at the top: Bring awareness to your forehead, eyes, jaw, and neck. Notice any tension and allow it to soften.
2. Move to your shoulders and arms: Feel if they are tight or heavy. Breathe into those areas and let go of the tension.
3. Check your chest and stomach: Are you holding tension here? Relax your belly and take deeper breaths.
4. Scan your back: Notice any stiffness in your upper and lower back. Imagine tension melting away.
5. Focus on your legs and feet: Feel your thighs, knees, calves, and feet. Let them feel heavy and relaxed.
6. Do a full-body check: Notice any lingering tension and take a few more deep breaths to relax fully.

✔ If your mind wanders, gently bring your focus back to your body.

Why the body scan technique works: The benefits

• Reduces stress and anxiety: Helps you slow down and calm the nervous system.
• Releases physical tension: Encourages relaxation in tight muscles.
• Improves body awareness: Helps you recognise stress signals early.
• Enhances focus and mindfulness: Trains your mind to stay present.
• Improves sleep quality: A great technique to wind down before bed.

Final thoughts

The body scan technique is an easy, accessible way to relax and reconnect with your body. Whether you use it to manage stress, unwind after work, or prepare for sleep, just a few minutes a day can make a big difference in your mental and physical wellbeing.

‍