Body Scan Practice
A short guided body scan to help you release tension and reconnect with your body, plus a tension map and practice log for building a regular habit.
Why practice a body scan
A body scan is a mindfulness practice where you move your attention slowly through your body, one area at a time, simply noticing what is there. The goal isn't to force relaxation - it's to notice sensations with a friendly, curious attitude. Relaxation often follows on its own. Stress tends to live in the body long before we consciously register it: a clenched jaw, raised shoulders, a tight stomach. Scanning regularly helps you catch tension earlier and gives your nervous system a chance to settle. Good times to practice include before sleep, after a stressful stretch of the day, or whenever you feel wound up and disconnected from your body.
Getting set up
Find a position where your body can be still for five to fifteen minutes - lying down or seated with your feet on the floor both work. Close your eyes or rest your gaze on one spot. Your mind will wander. That isn't a failure; it's what minds do. Each time you notice you've drifted, gently bring your attention back to the last body area you remember. That return is the exercise.
Before you begin: rate your tension
Take a quick reading of your body right now, before the scan.
The practice, part one: settling in
1. Take three slow breaths, letting each exhale run a little longer than the inhale. Feel the weight of your body pressing into the chair or floor. 2. Bring your attention to your feet. Notice temperature, pressure, tingling, or nothing at all - whatever is actually there. You don't need to change anything. 3. Move slowly up through your calves, knees, and thighs. If you find tension, imagine your breath flowing into that area, and let the muscles soften as much as they want to. No forcing. 4. Let your attention rest on your hips, lower back, and belly. These areas often hold quiet, long-standing tension. Give them a few unhurried breaths.
The practice, part two: moving up and finishing
5. Bring your attention to your chest and notice the natural rhythm of your breathing. Then move to your shoulders - if they have crept up toward your ears, let them drop. 6. Travel down each arm to your hands. Unclench your fingers and let your hands rest heavy. 7. Move to your neck, jaw, and face. Let your teeth part slightly, soften the small muscles around your eyes, and smooth your forehead. 8. Finally, sense your whole body at once, from feet to head. Take one more slow breath, and when you're ready, open your eyes.
After the scan: rate your tension
Take the same reading again and notice any difference, however small.
Your tension map
Where does stress tend to show up in your body? Check every area where you commonly hold tension, whether you noticed it during the scan or in daily life. Knowing your personal pattern helps you catch stress earlier.
Your practice plan
Short, regular scans build the skill faster than occasional long ones. When and where will you practice this week?
Reflection and practice log
What did you notice during today's scan - sensations, thoughts, places your mind kept going? Over the coming week, you can also use this space as a simple log: jot the date, how long you practiced, and one thing you noticed each time.
Fewer clicks. More care.
One place for your team, your clients, and every clinical workflow, so nothing quietly slips through the cracks.
Free for practices with up to 20 clinicians.