meditation
Body Scan (10 Minutes): Unwind at Day's End
Unwind at day's end with a body scan
TL;DR: Sit or lie down and move attention from toes to head, noticing sensation without trying to fix anything.
How to use this page
If you came here because you need a fast shift, you do not need to read everything. Treat the technique like an experiment: try one round, notice what changes, then get back to your day.
- Start with the 15-second answer.
- Then do the step-by-step (even just the first 2 steps).
- Scan the mistakes section: small tweaks often make the biggest difference.
The 15-second answer
- Close your eyes.
- Notice one body area at a time, toes → scalp.
- Label sensations - warm, tingly, neutral - and let them be.
Why it works
Directing attention through the body lowers cognitive load and interrupts rumination. In programs like MBSR, body scan practice contributes to better sleep and reduced anxiety.
Step-by-step
10 min- 1 Get comfortable; use a chair if lying down makes you drowsy.
- 2 Start at the toes and notice contact, temperature, or pulsing.
- 3 Move upward in small zones, spending about 20–30 seconds per area.
- 4 When you notice discomfort, name it (tight, hot) and keep moving without judgment.
- 5 Finish by sensing your whole body for three easy breaths.
Evidence (short, cited)
- Mindfulness programs that include body scan practice have improved sleep quality in older adults.
- Body scan training is a core element of MBSR, which reduces anxiety in clinical groups.
- A 2022 systematic review found body scan alone builds mindfulness, with paired habits supporting broader health outcomes.
Mistakes to avoid
- ⚠️ Chasing a specific feeling instead of simply noticing.
- ⚠️ Rushing the tour; the pace teaches patience.
- ⚠️ Holding your breath when you meet tension - keep breathing naturally.
FAQs
What if I feel nothing in a body part? ▼
Label it as neutral and move on. Sensitivity grows with practice.
Should my eyes be open or closed? ▼
Closed helps many people focus, but a half-open gaze works if you are sleepy.
Is it better seated or lying down? ▼
Sit if you want to decompress without dozing. Lie down if you hope to drift toward sleep.
If you want to go deeper
Sometimes the move is not “more of the same”. It is pairing this with a technique that supplies the missing piece: energy, attention, or tension release.