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How to Do a Body Scan Before Meditation: A Step-by-Step Guide

Meditation can be a great way to reduce stress and anxiety, improve sleep, and promote overall wellbeing. However, it can be challenging to quiet your mind and fully relax your body when you're feeling tense or restless. That's why many meditation experts recommend starting with a body scan, a simple technique that can help you tune in to your physical sensations and release any tension or discomfort. I use this technique before each of my meditation sessions and it helps immensely in getting grounded.

Here's a step-by-step guide on how to do a body scan before meditation:

  • Step 1: Get into a comfortable position

Choose a comfortable spot, either sitting or lying down, where you can relax and won't be disturbed. Make sure you're wearing loose and comfortable clothing. Take a few deep breaths to settle into your body and clear your mind.

  • Step 2: Focus on your breath

Close your eyes and take a deep breath in, then slowly exhale. Pay attention to the sensation of your breath moving in and out of your body. Allow your breath to become slow and steady.

  • Step 3: Scan your body

Starting at the top of your head, move your attention down through your body. Imagine a warm, soothing light moving down through each part of your body, from your scalp to your toes.

  • Step 4: Relax each part of your body

As you focus on each part of your body, take a moment to observe any tension or discomfort you may be feeling. Breathe into that area, and then as you exhale, imagine the tension leaving your body. Move your attention to the next part of your body, and repeat the process.

  • Step 5: Move, stretch, and relax

As you move down through your body, you can also incorporate some gentle stretches to release any further tension. For example, you might stretch your arms above your head, or flex and release your feet. After each stretch, return to a relaxed position and allow your muscles to fully relax.

  • Step 6: End with a few deep breaths

Once you have scanned and relaxed each part of your body, take a few deep breaths and sit for a moment, enjoying the sensation of relaxation and peace. When you're ready, gently open your eyes.


A body scan meditation is a great way to reduce stress, improve your sleep, and enhance your overall well-being. By focusing your attention on each part of your body, you can release tension and stress, and create a sense of deep relaxation. With practice, you can incorporate this technique into your daily routine and reap the benefits of mindfulness and relaxation.

By practicing a body scan before meditation, you can improve your ability to tune in to your physical sensations, release tension, and achieve a deeper state of relaxation. Try incorporating this technique into your daily routine and see how it can benefit your overall wellbeing.



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