Body scan meditation: a 2-minute script to follow

Stress has a way of moving into the body without asking. You notice it late: your shoulders are up near your ears, your jaw is tight, your hands are gripping the phone. A body scan is a simple way to check in, part by part, and let some of that go where it can.

You don’t need any experience, special clothes or a quiet room. Below is a short script you can follow in about two minutes, reading as you go.

What a body scan is

A body scan is a short meditation where you move your attention slowly through your body. At each stop you notice what is there: warmth or coolness, pressure, tightness, tingling, or nothing in particular. Where something feels tight, you can invite it to soften a little. Where it doesn’t, you simply move on.

There is no right result. Some days you’ll notice a lot, other days very little. Both count.

Before you start

• Sit or lie down in a way that’s comfortable. Feet on the floor if you’re sitting.
• Keep your eyes open, softly lowered, or closed. Whatever feels best.
• Breathe normally. You don’t need to change your breath.
• If focusing on your body ever feels uneasy, look around the room and notice a few things you can see. You can stop at any time.

A 2-minute body scan script

Read one line, pause for a breath or two, then move to the next. Go at your own pace.

1. Head and face. Notice your forehead. Let your brow ease a little. Let your jaw loosen, teeth slightly apart.
2. Neck and shoulders. Notice where your shoulders are right now. If they are lifted, let them drop a little.
3. Arms and hands. Notice your arms, all the way down to your fingers. If your hands are clenched, let them open.
4. Chest and belly. Notice your chest moving as you breathe. Your belly rises and falls on its own. Nothing to change.
5. Back and hips. Notice what is holding you up: the chair, the floor, the bed. Let your lower back rest against it.
6. Legs. Notice your legs. Heavy, tingly or nothing much. Any of it is fine.
7. Feet. Notice your feet and what they are touching. Wiggle your toes if you like, then let them settle.
8. Whole body. Take one slow breath and notice your body as a whole, from head to feet.

When you’re ready, look around and bring back a little movement. A stretch, a roll of the neck, then on with your day.

A pause for tense shoulders

Shoulders are one of the places where tension is easiest to notice. If yours are tight, try this between steps 2 and 3:

• Lift your shoulders gently toward your ears, at about half your strength.
• Hold for a moment.
• Let them drop, and notice how they feel now.

Do it once or twice, never to the point of pain. Skip it if your shoulders or neck are sore.

If a body scan feels hard

• Your mind wanders. That’s normal. When you notice it, come back to the last part you remember. Coming back is the practice.
• You feel restless. Keep your eyes open, shorten the scan, or try it after a short walk.
• A part feels uncomfortable to focus on. Leave it out and move to the next one, or rest your attention on your feet on the ground.

A body scan also pairs well with a few slow breaths. If you’d like a breathing exercise with it, try 4-7-8 breathing before sleep. And if your mind feels as tense as your body, a few journaling prompts for overthinking can be a gentle next step.

How to try it in Meditly

In the Body category, both of these are free:

• Body scan takes five minutes. A figure on screen shows where you are while short spoken cues move from your head and face down to your feet. Eyes open or closed, and you can leave out any part.
• Muscle release takes two minutes: six parts of the body, one at a time. Squeeze gently, hold, then let go, at about half your strength and never to pain.

When to get extra support

A body scan is an everyday practice, not medical care. If you have ongoing pain or tension, or stress that stays with you for weeks, it is worth talking to a doctor or a mental health professional.

Frequently asked questions