A body scan meditation invites attention to bodily sensations. Some people find that useful; others find inward attention uncomfortable. You do not have to practise it to recover from trauma, and noticing a sensation does not establish what caused it.
Choose before you begin
You may sit or lie in a comfortable position, keep your eyes open and choose a brief moment rather than a full sequence. There is no required breathing pattern, touch or order of body parts. If focusing on your body is unwelcome today, an ordinary activity or noticing your surroundings is another option.
An invitation, not a test
If you wish, notice one neutral or comfortable sensation, such as the support of your chair. You do not need to search for tension or pain. A wandering thought does not mean you failed. You may simply stop.
Do not force discomfort
You do not have to breathe into pain, stay with frightening sensations or keep going to release stored emotions. Pause if the practice increases distress, panic or a sense of disconnection. Seek support if you are concerned about those experiences.
Keep health questions separate
A sensation may have different causes. This article cannot determine whether a headache, pain or another symptom is emotional. New, severe or persistent symptoms may need medical assessment rather than a longer meditation.
The NCCIH overview of meditation notes limits in safety research and advises against replacing or postponing conventional care. General research on meditation does not prove that this short exercise treats your condition.
Your choice can change
Ask whether the activity fits your needs and circumstances. You may prefer support from a qualified professional, a different activity or no exercise. Relief is not guaranteed, and a practice that does not help is not evidence of insufficient effort.
This article offers general information, not individual assessment or care. Read our publication principles (Dutch) or send a question or correction.
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