The best way to learn the Body Scan Meditation is to follow a guided practice. Below you'll find a selection of free guided body scan meditations that range from 10 minutes to 40 minutes in length. Find one that resonates for you and try it out.
- Body Scan - Elisha Goldstein, Psychotherapist and Co-Author of A Mindfulness-Based Stress Reduction Workbook. This short, crisp version of the body scan - just 10 minutes in length - will show you how you can apply the practice even when your time is limited.
- Body Scan Meditations - Steven D. Hickman, Executive Director, UC San Diego Center for Mindfulness. This page offers two versions of the Body Scan - one 20 minutes in length and the other 40 minutes in length.
- Body Scan Meditation - Florence Meleo-Myer, The Center for Mindfulness in Medicine, Health Care, and Society, the University of Massachusetts Medical Center. The length is 40 minutes with an optional 20 extra minutes of silence and natural sounds if you would like to continue on your own. I highly recommend trying out this long version of the body scan to experience the full power of the practice
Since these links are subject to change, I check and update them periodically.
If you really enjoy the practice, you can consider purchasing one of the audios mentioned on the course Resources page, which includes the Body Scan guided meditation.]