What is the Body Scan?
The Body Scan is one of the foundational practices in MBSR. It invites you to bring gentle, non-judgmental attention to different parts of your body—bit by bit—often starting at the feet and moving upward.​
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Rather than trying to relax or “fix” anything, you’re invited to notice what’s here—whether that’s warmth, tension, numbness, or stillness. This practice is not about achieving a goal, but about showing up with kindness, patience, and curiosity.
This meditation helps you to:
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Cultivate body awareness.
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Notice tension, numbness, or sensation.
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Build a sense of presence and acceptance.
"The body scan is not a relaxation exercise. It is an investigation—we are cultivating intimacy with the body as it is."
— Jon Kabat-Zinn, Full Catastrophe Living
Guided Audio Practice
These recordings are used throughout the MBSR course, return to it anytime you need to ground yourself in the body.
SPECIAL EXPLORATION
SPECIAL!
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BODY SCAN Meditations by well-known MBSR Teachers
CLICK ON THE IMAGE
FOR A LINK
TO THE YOUTUBE VIDEO.
Guided Body Scan
by Florence Meleo-Meyer
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Global MBSR Ambassador at Brown University and long time teacher and trainer at The Center for Mindfulness at UMass Medical Center.
CLICK ON THE IMAGE
FOR A LINK
TO THE YOUTUBE VIDEO.
2 Body Scans
by Dave Potter
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Dave is a certified MBSR Teacher (UMass) and a (retired) psychotherapist. He founded Palouse Mindfulness in the early 2000's to offer an "at your own pace" MBSR online course for his clients and his community. All his materials are provided for free.
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30 Minute Body Scan
by Bob Stahl
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Bob founded and directs mindfulness-based stress reduction (MBSR) programs in the San Francisco Bay Area and has been a long time teacher and trainer at The Center for Mindfulness at UMass Medical Center.
How to practice the body scan
You don’t need anything fancy to begin, just a bit of time, a quiet space, and a willingness to be present with your body.
When to practice
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Many people find it helpful to practice in the morning, to start the day grounded, or during the day, as a reset.
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Practicing in bed at night is also common, though you may drift into sleep (which is okay too!).
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If possible, set aside 30–45 minutes. But even shorter practices can be valuable.
What to expect
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Your mind will wander. That’s part of it. Each time you notice, gently return to the body.
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You may feel sleepy, restless, or even bored. Those are all natural. Try to notice them without judgment.
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You might not feel much at all in certain areas of the body. That too is part of the landscape.
The invitation isn’t to feel something specific, it’s to be with whatever is.
The goal isn’t perfect stillness. It’s comfort and alertness, in equal measure.
Where and how to set up
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Find a quiet, undisturbed space—a bedroom, living room floor, or even a yoga mat in the corner.
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Lie down on your back, arms by your sides, or sit comfortably in a supportive chair if lying isn’t ideal.
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Use a blanket for warmth, a cushion for support, or an eye mask if that helps you feel safe and at ease.
Kind reminders
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There’s no right way to feel. Some days are calm, others chaotic.
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You’re not trying to relax or change anything—you’re simply noticing what’s present.
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Think of it as a friendly check-in with your body, just as it is.
Common Questions
“What if I fall asleep?”
That’s completely normal—especially if you’re lying down or practicing in the evening. The Body Scan can be deeply relaxing.
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Tip: Try it earlier in the day or in a seated position if you want to stay more alert. But if you drift off, it's okay. That’s part of learning to listen to your body.​
“My mind keeps wandering. Am I doing it wrong?”
Not at all. In fact, noticing your mind has wandered, and gently returning to the body, is the heart of the practice. Each return builds mindfulness, just like a muscle grows stronger through repetition.
“I don’t feel anything in parts of my body.”
That’s also common. Sensation isn't always vivid or easy to detect. Simply noticing that you don’t feel much is already awareness. You're practicing presence, not performance.
“I only feel discomfort or pain. Should I stop?”
If a part of the body feels tense or painful, bring a gentle curiosity to it. You can breathe into that area, or shift your position mindfully. The practice isn't about pushing through pain—it’s about noticing with kindness.
“I get restless or bored. What should I do?”
That’s a natural part of slowing down. See if you can turn your attention to the feeling of restlessness. What does it feel like in the body? Boredom often masks deeper sensations or emotions. You might be surprised by what unfolds when you stay.
If you have other questions during your MBSR journey, feel free to bring them to your teacher or reflect on them in your journal. There's no "wrong" experience, only an invitation to be with what’s here.