A body scan is a mindfulness exercise in which you notice sensations in different parts of your body. You do not have to relax every muscle, identify a particular feeling or complete a long session. If paying attention to your body is uncomfortable, you can stop and choose an external point of focus instead.
The Guy's and St Thomas' NHS mindfulness exercises include a guided body scan. This article offers a short, optional way to approach the exercise; it does not promise an anxiety reduction or a result within a set time.
Start somewhere comfortable
Sit, lie down or choose another supported position that works for you. Keep your eyes open if you prefer. You can look at a neutral point in the room rather than closing them.
Decide that you can stop at any time. There is no benefit in forcing yourself through an exercise that is making you feel worse.
Notice one area
Begin with a hand or your feet. Ask: “What can I notice here?” It might be contact with clothing, warmth, pressure, movement or very little at all.
You do not need to explain the sensation or make it change. If you notice yourself trying hard to relax, you can return to simply observing what is present.
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Move your attention if you want
You might notice your arms, shoulders or another area. There is no required order and no need to cover your whole body. A brief check of one area can be the entire exercise.
Let breathing remain comfortable. Counting, deep breaths and breath holds are not necessary. If your attention wanders, you can return to the chosen area or decide to finish.
Adapt or stop
Some people prefer attention outside the body. You could look for a few colours in the room, listen to a familiar sound or feel the surface supporting you. See grounding techniques for anxiety for alternatives.
If you feel more distressed, dizzy or uncomfortable, stop. If new or concerning physical symptoms are present, do not assume they are anxiety or try to solve them through meditation; seek appropriate medical advice.
Use the pause for one practical next step
Afterwards, decide what would be helpful now. That might be resting, taking a break from a conversation or asking someone for clearer instructions. The exercise does not need to end with you feeling a particular way.
“I need a few minutes before we continue.”
“Could you write down the next step?”
These examples were written for this guide. Use them only if they fit your situation.
Where tonen fits
Body Scan is part of tonen Premium, alongside Safe Place. Box Breathing and 5-4-3-2-1 Grounding are free Calm Kit exercises. tonen also includes conversation scripts and support before, during and after difficult exchanges.
A self-support tool can sit alongside professional care. If anxiety is persistent or interfering with daily life, consider discussing it with a healthcare professional rather than relying on an app or exercise alone.