A Step-by-Step Guide to Mindful Body Scanning for Beginners.

Mindful body scanning is a powerful somatic practice that helps you reconnect with your body, tune into your sensations, and find a sense of inner calm. It’s especially beneficial for managing chronic anxiety by bringing awareness of the nervous system’s signals.

I do a body scan practice at least once a week as I find it helps me understand how I’m feeling. Sometimes our emotions can be hard to interpret, or we don’t realise we’re holding tension in our bodies. By developing your awareness of how your body feels when you’re calm, you can help it relax when you’re feeling stressed or anxious.

Here’s a straightforward guide to get you started.

1. Find a Quiet Space

Choose a calm, comfortable environment where you won’t be disturbed. You can either lie down or sit comfortably with your back supported.

I like to have gentle music playing when I do any kind of relaxation exercise, as I find complete silence too overwhelming. My favourite music right now is a forest bathing playlist that blends soothing sounds with birdsong. But this is really a very personal choice.

You may also like to have incense or essential oils burning. Or snuggle under a particular blanket. You can also use an eye pillow.

Using music, scents and comforting materials helps signal to the body that we are safe, and that we are moving into a state of meditation. Easing us into the practice more easily. It also brings a kind of ritualistic nature to the whole thing which I rather enjoy.

2. Set Your Intention

Begin by setting an intention for your practice. This could be as simple as “I am open to noticing what my body wants to share” or “I am here to be present with myself.”

We do this to bring another depth to your practice. It is an invitation to your mind to be curious rather than judgemental.

3. Take a Few Deep Breaths

Close your eyes and take slow, deep breaths. Breathe in gently through your nose, filling your lungs, then breathe out slowly through your mouth. This allows your breath to anchor you in the present moment and is very calming for the nervous system.

4. Begin at Your Feet

Bring your attention to your toes. Notice any sensations — warmth, tingling, pressure, or even the absence of feeling. Don’t try to change anything, you’re just here to observe.

Top Tip: if you are feeling a bit spaced out or detached from your body, it can be helpful to start at your head and work your way down. It really is up to you whether you start top and move to the feet, or start feet and move to your head.

5. Slowly Move Upward

Gradually shift your focus from your feet to your ankles, calves, knees, thighs, pelvis, buttocks, lower tummy, mid-torso, back, chest, upper arms, forearms, hands, throat, neck, back of the head, jaw, nose, eyes, forehead, top of the head.

Spend about 20-30 seconds on each area, or however long it takes you to notice any sensations in that part of the body. Sensations can be tightness, warmth, coolness, or ease or anything that you notice, even an absence of sensation.

If your mind wanders, don’t worry. You can gently bring it back without judgement.

6. Notice Areas of Tension or Discomfort

If you find areas of tension or discomfort, acknowledge them kindly. You might silently say, “I notice this tension in my shoulders.” Allow yourself to be with these sensations without pushing or resisting, or trying to change them.

This is a powerful practice. It helps us learn to be with discomfort, which is an important part of healing. Being with our emotions, feelings, difficult thoughts and being kind to them, curious. Allowing them to be experienced instead of suppressed or ignored. Letting your emotions and thoughts to be felt and heard — without being critical of yourself for what you experience — are all crucial for your healing journey.

7. Finish with Your Whole Body

After scanning each part, bring your attention to your body as a whole. Feel the weight of your body supported by the surface beneath you and the rhythm of your breath.

Spend a few moments being with your whole body and mind. And whatever has come up for you. Offer yourself some comforting words of acceptance and self-love: “I am whole, worthy, and full of love”.

8. Gently Return to the Present

When you’re ready, wiggle your fingers and toes, stretch if you like, and open your eyes. I prefer to look down first, then orient myself to my space by taking in the objects around me that I love the most. Take a moment to notice how you feel.

Tips for Beginners

• Start with 3-5 minutes and gradually increase the duration as you become more comfortable with the practice

• Practice regularly to strengthen your mind-body connection - once or twice a week is good

• Approach the practice with kindness and curiosity, not perfection — what even is perfection with a body scan?

Mindful body scanning is a simple yet profound way to ground yourself, relieve stress, and heal through somatic awareness. It’s a beautiful practice of honouring your body’s and mind’s experiences. And becoming much kinder to yourself.

If you’d like personalised support, I offer trauma-informed somatic therapy and coaching to guide you on your healing journey. Remember, healing your mind begins with understanding your body.

Drop me an email or use the button below to book a free consultation.