Guided Body Scan
A guided meditation that walks you zone by zone through your body, releasing tension and finding presence.
Zones
Per zone
Duration
Feet and legs
30s
Pelvis and abdomen
30s
Chest and back
30s
Hands and arms
30s
Shoulders and neck
30s
Face and head
30s
What is a Body Scan?
A body scan is a mindfulness practice where you systematically bring attention to each part of your body, from head to toes (or vice versa). Developed within Jon Kabat-Zinn's MBSR (Mindfulness-Based Stress Reduction) program, this technique helps you recognize and release physical tension related to stress, improve body awareness, and promote deep relaxation.
This free exercise guides you through 7 body zones in about 4 minutes. Each zone receives 30 seconds of focused attention, with instructions that help you notice sensations without judgment.