Meditation, from the ground up
Body scan meditation
MeditationEpisode 226 minMarch 29, 2026

Body scan meditation

The body knows you are stressed before you do. A body scan teaches you to read the signal early.

bodystressawareness

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About this episode

Have you ever been stressed without even realizing it? Perhaps until your shoulders feel tight or your head starts hurting so bad? In this episode, let's delve into Body Scan Meditation, which builds awareness of physical sensations and emotions!

Key takeaways

  1. 1

    Move attention slowly from feet to head, noticing without fixing.

  2. 2

    Tension you notice tends to soften on its own; tension you ignore accumulates.

  3. 3

    Emotions have locations. Finding them is the beginning of working with them.

Try this tonight

Lie down for five minutes and scan from toes to scalp. Where is there holding? Just note it.

Journal prompt

“Where in my body does stress live, and what is it holding for me?”

Write about it

Framework from this episode

Body8 min

The body scan

Read your stress before it reads you.

Use it when

You feel off and cannot say why.

  1. 1Lie down or sit. Close your eyes.
  2. 2Bring attention to your feet. Notice temperature, pressure, tension.
  3. 3Move slowly upward: legs, hips, belly, chest, hands, shoulders, jaw, forehead.
  4. 4Where there is holding, breathe into it. Do not force it to release.
  5. 5Finish by sensing the whole body at once.
Ep 22: Body scan meditationGrace Park

Previous · Episode 21

Breathing meditation

Next · Episode 23

Loving-kindness meditation