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Day 3: Body Scan

"Day 3" of your 7-day meditation guide


Develop awareness of physical sensations in your body and promote relaxation.


  1. Read About Body Scan Meditation:
  • Body scan meditation involves paying attention to different parts of your body, observing any sensations without judgment. It helps to increase body awareness and reduce physical tension.
  • Benefits include stress reduction, improved relaxation, and enhanced mind-body connection.
  1. Practice a 10-Minute Guided Body Scan Meditation:
  • Find a comfortable lying down or sitting position in your meditation space. Ensure that you are in a quiet environment where you won’t be disturbed.
  • Start the guided meditation, which will lead you through observing sensations in different parts of your body. Here’s a simple script you can follow for your body scan meditation:
  • “Begin by taking a few deep breaths, inhaling through your nose and exhaling through your mouth. Close your eyes and allow your breath to settle into its natural rhythm.
  • Start by bringing your attention to your feet. Notice any sensations you might feel, such as warmth, tingling, or pressure. If you don’t feel any particular sensation, that’s okay too.
  • Slowly move your attention up through your body, part by part: ankles, calves, knees, thighs, hips, lower back, abdomen, chest, shoulders, arms, hands, neck, and head. Spend a few moments focusing on each area, observing any sensations without trying to change them.
  • If your mind wanders, gently bring it back to the part of the body you were focusing on.
  • Once you have scanned your entire body, take a few deep breaths and slowly bring your awareness back to the present moment.”


  1. Describe the Sensations:
  • Reflect on your experience during the body scan meditation. What sensations did you notice in different parts of your body? Were there any areas of tension or relaxation?
  • Write down your observations, noting any patterns or surprises.
  1. Overall Experience:
  • How did the body scan meditation make you feel? Did you find it relaxing or challenging? How did your body and mind feel before and after the session?
  • Jot down any thoughts on how this practice could help you in daily life.

Tips for Success:

  • Move Slowly: Take your time with each body part. There’s no need to rush through the meditation.
  • Stay Neutral: Observe sensations without judgment. There are no right or wrong feelings to experience.
  • Regular Practice: Try to practice body scan meditation regularly to enhance body awareness and relaxation.

By the end of Day 3, you should have a deeper connection to your physical sensations and a better understanding of how body scan meditation can help reduce tension and increase relaxation. This practice enhances your ability to stay present and aware of your body, providing a solid foundation for further meditation techniques.