8-10 min
Body Scan
Move attention slowly from feet to head, noticing sensations without trying to change them. Body scan builds awareness of where stress lives in the body and helps interrupt anxious rumination.
- 1Find a comfortable position and close your eyes if that feels safe
- 2We will move attention through your body, region by region
- 3Notice sensations without trying to change them
- 4If your mind wanders, gently return to the current area
How body scan works
Body scan builds interoceptive awareness — noticing internal body signals without judgment. Unlike muscle relaxation, you do not tense muscles; you simply observe. This helps interrupt anxious rumination and reconnect with the present moment.
When to practice
- Before sleep to quiet a busy mind
- When anxiety shows up as physical restlessness
- After PMR if you want a gentler follow-up
- Daily as a mindfulness habit, even when calm
What you'll notice
- Greater awareness of where you hold tension
- Slower breathing as attention moves inward
- Thoughts becoming less urgent
- A sense of being anchored in your body
Other Techniques
Try other exercises that might help you.
Guided Breathing
Step-by-step breathing patterns to slow your heart rate and ease tension 5-10 minSelf-Compassion Break
Three gentle steps to soften self-criticism and meet pain with kindness 3-5 minThought Labeling
A mindfulness technique that helps you recognize anxious thoughts as temporary mental events, not facts 5-15 min