The body scan is used in mindfulness traditions to help you work with stress, anxiety and pain. It can help you get to know your body better. Allow yourself 30 to 40 minutes to complete the practice, making sure you’re warm, comfortable and won’t be disturbed.
Here’s how Lie on your back and gently close your eyes. Be aware of the areas of your body in contact with the floor and take your attention to your breath for a few moments. It can help to consciously think, Breathing in, I know that I am breathing in. Breathing out, I know that I am breathing out.
Then, on your next in-breath, imagine you’re directing the air to the toes on your left foot. If you feel any sensations here, allow them to release on an out-breath. Continue breathing in this way for a few moments, letting go of any tension in your toes if you are able. If this isn’t possible, just gently accept it and, if your mind wanders, gently bring your attention back to your toes.