Body Scan Meditation

A body scan is a wonderful technique to help you become more in tune with your body. Most of the time (or all of the time for some of us) we live our lives more in our heads than in our bodies. We tend to get caught up in our thoughts and are not in tune to how our body feels, which can make pain, both physical and emotional, harder to discover. A body scan meditation can help you reestablish a connection with you body by bringing attention to different areas, beginning with the bottoms of your feet and ending at the very top of your head. By becoming more in tune with your body, you may notice you are better able to sense tension, stress, and pain sooner and take active steps to manage it. Enjoy this free 12 minute body scan below:

For additional body scans with and without music visit Take Care Coaching on InsightTimer. Enjoy!


Carmody, J. & Baer, R. A. (2008). Relationships between mindfulness practice and levels of mindfulness, medical and psychological symptoms, and well-being in a mindfulness-based stress reduction programJournal of Behavioral Medicine31(1), 23-33.

Mindful (2016). Beginner’s Guide to Body Scan Meditation.

Stahl, B. & Goldstein, E. (2010). A Mindfulness-Based Stress Reduction Workbook. Oakland, CA: New Harbinger Publications, Inc.

Megan Aronson