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How to do a body scan meditation

Cropped photo of a woman's face. She has her eyes closed, as though she is meditating.

Why is this tool helpful after a workplace tragedy?

A body scan is a mindfulness technique. It can help you calm and quiet your brain, and this can help to manage stress. By bringing attention to every part of your body in sequence, you may be able to release physical tension and better connect your mind and body. If you’ve ever wanted to try meditation, a body scan is a great first step.

How can I get started

  • Sit in a comfortable position, in a chair with your hands in your lap. You can lie on your back if that’s better for you.
  • Close your eyes.
  • Slow your breathing down by taking a few deep breaths.
  • Notice your feet – anything you’re feeling in your toes, your soles, the tops of your feet: cold or warmth, the feel of your socks, any pain or discomfort. If you feel any tension or pain, try to imagine your breath reaching that part of your body, and the tension or pain leaving your body through your breath.
  • Now move up from your feet to your ankles and lower legs. Do the same, noticing any sensations or discomfort.
  • Gradually move all the way up through every part of your body until you get to your head. If you like you can work your way back down to your feet, noticing each part of your body.

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