Body Scan Meditation for Anxiety, Stress & Emotional Regulation

Anxiety and stress live in the body as much as in the mind (a tight jaw, shoulders up around your ears, a stomach in knots), often without you fully noticing until it's already built up. A body scan is a way of checking in with your body on purpose, before tension has a chance to pile up unnoticed. It's also a foundational emotional-regulation skill: the earlier you notice a feeling in your body, the more room you have to respond to it on purpose.

What it is

A body scan is a slow, guided attention exercise: you move your attention through different parts of your body, one at a time, noticing what's there (tension, temperature, tingling, or nothing much at all) and consciously releasing any tension you find along the way. It comes from mindfulness-based approaches and doesn't require any special equipment or experience.

How to do it

Get comfortable somewhere you won't be interrupted for 5–15 minutes, then follow along below. The guide will move slowly through each area of your body in turn.

Lie down or sit comfortably. Follow the guide, or move at your own pace. If you notice tension in an area, try releasing it gently as you exhale. If it doesn't fully let go, that's okay too.

1. 1

   Feet

   Notice temperature, pressure, tingling or tension.

2. 2

   Ankles and calves

   Notice any heaviness, tightness or contact with the surface beneath you.

3. 3

   Knees and thighs

   Notice pressure, warmth or tension.

4. 4

   Hips

   Notice where your body is supported.

5. 5

   Stomach

   Notice movement, tightness or softness.

6. 6

   Chest

   Notice the gentle movement of your breathing.

7. 7

   Hands

   Notice temperature, tingling, pressure or stillness.

8. 8

   Arms and shoulders

   Notice any effort, heaviness or tension.

9. 9

   Neck and jaw

   Notice whether you are holding or clenching.

10. 10

    Face and scalp

    Notice sensations around the eyes, forehead and scalp.

11. 11

    Whole body

    Notice your body as one complete experience.

Session length 5 minutes 10 minutes 15 minutes Start Pause Previous area Next area Restart

Press Start to begin.

It's completely normal for your mind to wander during this; that's not doing it wrong. Just gently bring your attention back to the body part you were on.

When it helps

A body scan works well as a way to unwind before sleep, to catch tension before it turns into a headache or a flare of anxiety or stress, or simply as a regular practice that builds your ability to notice what your body is telling you sooner.