Body scan meditation: a free guided practice

A body scan is a guided meditation in which you move your attention slowly through the body, from head to toe or toe to head, noticing each area without trying to change it. Press the button above to hear a free three-minute sample in one tap, with no account. A free account plays whole sessions.

Try one now

The sample lasts three minutes. Lie down or sit comfortably and let the voice lead.

How a body scan goes

1. Settle. Lie on your back or sit with support. Close your eyes if you like.
2. Notice the whole body. Feel the contact with the bed, mat or chair.
3. Start at the feet. Bring your attention to your toes, then your feet and ankles. Notice any sensation, or none.
4. Move up slowly. Calves, knees, thighs, hips, belly, chest, hands, arms, shoulders, neck, face and head.
5. Rest in the whole body. Spend the last minute sensing everything at once.
6. Finish slowly. Move your fingers and toes, then open your eyes.

A full body scan often takes ten to twenty minutes. Shorter ones skip through the body faster.

Tips

• Nothing to fix. The aim is to notice, not to relax on purpose.
• Feeling nothing is fine. In some places you may feel very little. That is normal.
• Mind wandering is normal. Gently return to the next area.
• Falling asleep. It happens in a lying scan. Sit up if you want to stay awake.

The NHS describes mindfulness as paying more attention to the present moment, including your body, thoughts and feelings. A body scan is one way to practise that. We make no claims about outcomes.

Go further

A body scan fits well at the end of the day, and our guide to meditation and winding down at night shows how. For a first habit, see starting a meditation habit. The free 30-day challenge runs from 21 December 2026 to 19 January 2027. Or open the app and browse sessions.

A note on safety

This is relaxation and general information, not medical advice or treatment. Never listen while driving. If you have epilepsy, seizures or a hearing condition, check with a doctor before using audio like this. See the 2hives safety page.

FAQ

How long is a body scan meditation?

Ten to twenty minutes is typical. Short versions of three to five minutes also exist.

Should I lie down or sit?

Either. Lying down is comfortable, and you may fall asleep. Sitting keeps you more alert.

What if I feel nothing in some parts of my body?

That is normal. Notice that and move on.

Do I need an account?

No. The sample plays without one. Listening on 2hives is free for good.

What if a body area is sore or uncomfortable?

You can skip it or adjust your position. If something is uncomfortable, stop and take a break.

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