Body Scan Meditation By Dr. Jud Brewer

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What is a body scan?
Body scan meditation is a type of mindfulness practice that involves bringing your attention to different parts of your body, one at a time, and noticing any sensations you experience without judgment.
The idea is to use your mind as a scanner wand —like the one used in air port security– to scan your body for areas that are tense.
Steps:

  1. Find a comfortable position. You can lie down or sit up straight, whichever feels more comfortable for you. Make sure you’re in a quiet place where you won’t be interrupted.
  2. Close your eyes (optional). This can help you focus on your internal sensations.
  3. Take a few deep breaths. Pay attention to the feeling of your breath moving in and out of your body.
  4. Start at your toes. Bring your attention to your toes and notice any sensations you experience, such as tingling, warmth, or pressure. Don’t judge the sensations, simply observe them with curiosity.
  5. Slowly move your attention up your body. Spend a few moments focusing on each part of your body, from your toes to your head. Notice any sensations you experience in each area.
  6. If your mind wanders, gently bring your attention back to your body. Don’t get discouraged if your mind wanders, this is normal. Just gently guide your attention back to your breath or the sensations in your body.
  7. Continue scanning your body until you reach the top of your head. Then, spend a few moments focusing on your whole body as a whole.
  8. Slowly bring your attention back to your breath. Take a few more deep breaths and then gently open your eyes (if you closed them).
How long should you do it for?
You can do a body scan meditation for as long as you like. A good starting point is 5-10 minutes, but you can gradually increase the length of your practice as you become more comfortable.

Benefits:

Body scan meditation has many benefits, including:

  • Reducing stress and anxiety
  • Improving body awareness
  • Promoting relaxation
  • Helping you fall asleep more easily
  • Increasing self-compassion

 

About Dr. Jude:

Dr. Jud Brewer: An expert in habit change and self-mastery, combining mindfulness with scientific research.

  • Professional Roles: Director of research at Brown University’s Mindfulness Center and author of best-selling books.
  • Innovative Programs: Creator of app-based treatments for anxiety, emotional eating, and smoking cessation1.
  • Research and Impact: Studies the neural mechanisms of mindfulness and contributes to the understanding of the brain’s Default Mode Network.

Dr. Jud’s work focuses on helping people make lasting changes to reduce suffering and improve well-being through evidence-based behavior change programs.

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