The body scan meditation is a powerful mindfulness practice that involves systematically bringing attention to different parts of your body, from your toes to the top of your head. This practice helps develop awareness of bodily sensations, release tension, and cultivate a deeper mind-body connection. This worksheet will guide you through the body scan meditation process and help you track your experiences.

Print this worksheet or complete it digitally.

Part 1: Understanding the Body Scan

The body scan meditation is a foundational mindfulness practice that offers numerous benefits:

  • Increased body awareness: Helps you recognize physical sensations you might normally ignore
  • Stress reduction: Identifies and releases areas of tension and physical stress
  • Improved concentration: Develops your ability to sustain attention
  • Better sleep: Often used to relax the body before sleep
  • Pain management: Helps change your relationship with physical discomfort
  • Emotional regulation: Builds awareness of how emotions manifest physically

The practice involves systematically moving your attention through different parts of your body, noticing sensations without trying to change them. This non-judgmental awareness is at the heart of mindfulness practice.

Part 2: Preparation for Practice

Before You Begin

Setting Your Intention

Take a moment to clarify why you're practicing the body scan today:

Write a brief personal intention for this practice:

Part 3: Body Scan Meditation Guide

Follow these steps for a complete body scan meditation. You can use this as a script for your practice or record yourself reading it slowly with pauses between sections.

1. Getting Settled

  • Lie down on your back or sit in a comfortable position
  • Allow your arms to rest at your sides, palms facing up
  • Let your legs extend naturally, feet falling slightly outward
  • Take a moment to notice the points of contact between your body and the surface beneath you
  • Take three deep breaths, exhaling slowly each time

2. Establishing Awareness

  • Bring awareness to the fact that you are breathing
  • Notice the natural rhythm of your breath without changing it
  • Feel the sensations of your whole body breathing
  • Allow your attention to include your entire body as a single field of awareness

3. Beginning the Scan: Feet and Legs

  • Bring your attention to your left foot
  • Notice sensations in your toes, the ball of your foot, arch, heel, top of the foot, and ankle
  • Observe any sensations: tingling, temperature, pressure, pain, or perhaps no sensation at all
  • Move your attention to your left calf, knee, and thigh
  • Repeat with your right foot and leg

4. Pelvic Region

  • Bring awareness to your pelvic region
  • Notice sensations in your hips, buttocks, and groin
  • Feel the weight of this part of your body against the surface beneath you

5. Torso

  • Bring attention to your lower back and abdomen
  • Notice the movement of your belly with each breath
  • Scan upward to your chest, feeling the rise and fall with your breathing
  • Bring awareness to your upper back, shoulders, and shoulder blades
  • Notice any areas of tension or ease

6. Arms and Hands

  • Bring attention to your left upper arm, elbow, forearm, wrist, and hand
  • Notice sensations in each finger and your palm
  • Repeat with your right arm and hand

7. Neck and Head

  • Bring awareness to your neck and throat
  • Notice your jaw, mouth, nose, and cheeks
  • Feel sensations around your eyes, forehead, and temples
  • Bring attention to your ears and the back of your head
  • Finally, notice sensations at the very top of your head

8. Whole Body Awareness

  • Expand your awareness to include your entire body as a whole
  • Feel the boundary of your skin and the space your body occupies
  • Notice the sensations of your whole body breathing
  • Rest in this complete awareness for several minutes

9. Closing the Practice

  • Gradually deepen your breath
  • Gently wiggle your fingers and toes
  • Make small movements with your hands and feet
  • When ready, slowly open your eyes if they were closed
  • Take a moment to notice how you feel before moving on with your day

Part 4: Body Awareness Map

After completing your body scan practice, use this body map to note areas where you experienced particular sensations:

On the diagram below, mark areas where you noticed:

  • Tension (T)
  • Relaxation (R)
  • Pain or discomfort (P)
  • Tingling or energy (E)
  • Numbness or lack of sensation (N)
  • Warmth (W) or coolness (C)

[Body outline diagram would appear here in the printed worksheet]

Since this is a digital worksheet, please mentally note or draw on a printed version where you experienced different sensations in your body.

Additional notes about sensations:

Part 5: Reflection Questions

What was your overall experience with this body scan practice?

Were you surprised by any sensations or lack of sensations in certain areas?

How did your mind respond during the practice? Was it easy to stay focused or did your mind wander frequently?

Did you notice any connection between your physical sensations and your emotional state?

What was most challenging about this practice for you?

What was most rewarding or interesting about this practice?

How do you feel now compared to before the practice?

Part 6: Developing Your Practice

Practice Frequency

How often do you plan to practice the body scan meditation?

Practice Duration

How long do you plan to practice each session?

Optimal Timing

When do you plan to practice? (Check all that apply)

Anticipating Obstacles

What challenges might you face in maintaining your body scan practice?

How will you address these challenges?

Practice Commitment

I commit to practicing the body scan meditation as outlined above for the next two weeks. I understand that consistency is key to developing mindfulness skills, and I will approach my practice with patience and self-compassion.

Signature: ________________________________ Date: ________________

Part 7: Practice Tracker

Use this tracker to record your body scan practice for two weeks:

Date Duration Time of Day Notable Sensations Overall Experience (1-10)

Part 8: Two-Week Review

After practicing for two weeks, reflect on your experience:

How has your experience of the body scan changed over these two weeks?

What have you learned about your body and its sensations?

Have you noticed any changes in your daily life as a result of this practice?

What aspects of the practice would you like to explore further?

How will you continue to incorporate body awareness into your mindfulness practice?

Tips for Effective Body Scan Practice

  • Approach the practice with curiosity rather than trying to achieve a particular state
  • When your mind wanders (which is normal), gently bring it back to the body part you were focusing on
  • If you encounter pain or discomfort, acknowledge it without judgment and see if you can observe it with kindness
  • There's no "right way" to feel during a body scan—whatever you experience is valid
  • If you fall asleep, don't worry—this is common when beginning. Try practicing at a different time of day
  • Consistency is more important than duration—a regular 10-minute practice is more beneficial than an occasional 30-minute one
  • Consider using guided recordings when starting out, then gradually transition to self-guided practice

This worksheet is designed for personal growth and does not replace professional therapy or counseling. If you're experiencing significant physical pain or mental health challenges, please consult with a qualified healthcare provider.