Body Scan for Safety
What It Is
A guided mental tour from your toes to your crown, noticing sensations without judgment.
Why It Helps
Many of us learned to disconnect from our bodies for survival. This practice rebuilds trust between your mind and physical self, signaling safety to your nervous system.
What You Need
A quiet space where you can lie down or sit comfortably. Optional: a guided audio if that feels supportive.
How to Do It
Close your eyes. Starting with your toes, mentally “visit” each body part. Notice temperature, tension, tingling. Breathe into any tightness. Move slowly upward to your head. If you notice pain or numbness, acknowledge it with compassion: “I notice you.”
This Is Not Worship
It’s a somatic therapy technique used to process trauma and reduce anxiety.
Variations
Try it in a warm bath, use a weighted blanket for grounding, or pause longer on areas that hold chronic pain.
Evidence Base
Body scan meditation is well-researched:
- Effects of Body Scan Meditation: Meta-Analysis - Systematic review of health outcomes (Schultchen et al., 2022)
- Mindfulness-Based Therapy for Anxiety and Depression - Clinical outcomes in mental health treatment (Hofmann et al., 2010)
- Interoception and Mental Health - How body awareness supports emotional regulation (Khalsa et al., 2018)