Free Tools & Resources

The Body Scan

This meditation comes from our Quiet Mind Mindfulness Training Course. There are two versions available: 10 minutes and 25 minutes. If 25 minutes feels too long at first, or if you’re short on time, start with the 10-minute version.

Many people like to use the Body Scan before going to bed because it is naturally very relaxing. However, it’s helpful to remember that mindfulness training is about developing awareness in the present moment—and that’s quite difficult if you fall asleep.

In the early stages, mindfulness is really about learning to guide and steady your attention. The Body Scan helps you do this by inviting you to focus on different parts of the body, noticing sensations as they are, without analysing them or getting pulled into them.

As you practise, you’ll almost certainly notice your mind wandering. You may become distracted by thoughts, sounds, or physical sensations. When this happens, simply gently bring your attention back to the recording and to the part of the body you are focusing on.

And remember: getting distracted isn’t a problem—it’s part of the training. In fact, noticing that your mind has wandered and then calmly bringing it back is where the real learning happens. Each time you return your attention, you are strengthening your ability to stay present.

Use this exercise once a day.