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Stress & Calm Support

Body scan for stress relief

A simple body scan to release tension and reset your attention.

Why this helps

A body scan is a mindfulness-based practice where you focus attention on different parts of the body, noticing tension and gently letting it go. It can help with stress, improve body awareness, and support relaxation. However, body scans are not helpful for everyone — some people find them uncomfortable or triggering. That is completely normal, and other approaches (like grounding) may suit you better.

Guided body scan

Choose a duration to begin

Press Space or Enter to start/pause. Text cues only — no audio.

If this feels uncomfortable
  • Keep your eyes open if closing them feels unsettling.
  • Shorten the scan — focus on hands and feet only.
  • Switch to grounding — try the 5-4-3-2-1 method instead.
  • Stop at any time if you feel panicky or distressed.

Body scans are not helpful for everyone. If this approach does not suit you, that is completely normal.

Practical steps

  1. Find a comfortable position — sitting or lying down.
  2. Close your eyes or soften your gaze.
  3. Start at your feet and ankles. Notice any tension and let it soften.
  4. Move attention up to your legs, then torso, then shoulders and arms.
  5. Scan your face and jaw — release any clenching.
  6. Finish with a slow breath, noticing your whole body at rest.

Helpful tips

  • If scanning feels difficult, try one area at a time (just hands, or just feet).
  • Pair the scan with a short breathing timer.
  • Use the scan before sleep or after a stressful event.
  • Keep your eyes open if closing them feels unsettling.
  • The NHS Every Mind Matters website includes audio guides for body scans.

Safety notes

  • Body scans involve inward attention, which is not comfortable for everyone.
  • If you feel panicky or distressed, stop and try grounding (5-4-3-2-1) instead.
  • If you have experienced trauma, consult a professional before using body awareness techniques.
  • This is educational guidance, not therapy.

Try this now

Start with a short, guided activity. You can come back to this guide anytime.

Open Stress Tools

Next steps

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Technique

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Quick FAQs

Is a body scan the same as meditation?

It is a simple mindful practice, but you do not need to meditate to use it.

Can I do this at my desk?

Yes, it can be done sitting down with minimal movement.

How long should it take?

Start with 2–3 minutes and extend if it feels useful.

What if body scans make me feel worse?

Not all approaches work for everyone. Try grounding or breathing exercises instead.

Is there evidence for body scans?

Research shows body scans can reduce stress for many people, but effects vary. NHS guidance includes them as a beginner mindfulness practice.

Should I use audio guidance?

Audio guides can help you stay focused. NHS Every Mind Matters offers free body scan audio.

Educational information only. If you are worried about your health or safety, seek professional advice.

Evidence sources

References are shown for transparency. You can copy links without leaving this page.

  • How to meditate for beginners

    NHS Every Mind Matters

    https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-meditate-for-beginners/

    UKreferenceChecked 2026-01-28

  • Mindfulness

    NHS

    https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/

    UKreferenceChecked 2026-01-28

  • Body scan meditation for stress reduction (PMID 35538557)

    PubMed

    https://pubmed.ncbi.nlm.nih.gov/35538557/

    GLOBALarticleChecked 2026-01-28

Disclaimer

Educational information only. This does not replace professional medical, psychological, or educational advice. Stop if you feel dizzy or panicky and seek support if symptoms persist.

Last reviewed: 28 Jan 2026 · Next review due: 28 May 2026

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