{"id":13307,"date":"2023-01-27T06:00:00","date_gmt":"2023-01-27T06:00:00","guid":{"rendered":"https:\/\/www.mindful.org\/?p=13307"},"modified":"2026-03-31T15:42:57","modified_gmt":"2026-03-31T15:42:57","slug":"beginners-body-scan-meditation","status":"publish","type":"post","link":"https:\/\/www.mindful.org\/beginners-body-scan-meditation\/","title":"Beginner's Body Scan Meditation","content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-summary\">Summary<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Purpose<\/strong>: The body scan meditation is a simple, accessible practice to build mindfulness and relaxation.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>What It Is<\/strong>: A guided mindfulness exercise where you slowly focus your attention on different parts of your body from head to toe to notice sensations without judgment.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>How to Practice<\/strong>:\n<ul class=\"wp-block-list\">\n<li>Find a quiet, comfortable space and settle into a relaxed position.<\/li>\n\n\n\n<li>Start with a few deep breaths, then gradually direct your awareness through each body region.<\/li>\n\n\n\n<li>Notice tension or sensations, accepting them without the need to change anything.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Benefits<\/strong>: Enhances relaxation, reduces stress, improves body awareness, and fosters a deeper mind\u2013body connection.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-from-resistance-to-reconnection-my-body-scan-awakening\">From Resistance to Reconnection: My Body Scan Awakening<\/h2>\n\n\n\n<p>Before I taught scores of body scan <a href=\"https:\/\/www.mindful.org\/how-to-meditate\/\" target=\"_blank\" rel=\"noreferrer noopener\">meditations<\/a>, I too had to learn it for the first time. And my first reaction was: no, thank you! This is what happened: The woman at the front of the room is saying that over the next eight weeks we would be \u201clearning to reconnect to our bodies by doing a number of body scan meditations.\u201d Huh? Reconnect with my <em>own<\/em> body? Nuts to that, lady! Not that it\u2019s any of your business, but my disconnected body and I like it that way. As far as I can tell, I mean, we haven\u2019t spoken in years.<\/p>\n\n\n\n<p>Then she tells us to lay&nbsp;down, saying we might want to put a pillow under our knees and maybe even cover ourselves with the nursery school blankets she handed us. The lights are dimmed and my inner child begins snoring. But the rest of me feels like a feral cat trapped in a dark alley looking for any way out.<\/p>\n\n\n\n<p>The suspiciously calm-voiced lady relentlessly offers us something she calls, \u201csilence\u201d (it burns, it burns!). We are asked to <a href=\"https:\/\/www.mindful.org\/an-inquiring-practice-to-notice-the-body\/\" target=\"_blank\" rel=\"noreferrer noopener\">notice any sensations<\/a> we might be able to experience. A sensation? What the heck is a \u201csensation\u201d? She says sensations are things we might notice in the body, (not liking this noticing the body, business! Please stop saying this!). She mentions a menu of sensation possibilities we might notice, like tingling, tightness, heat or coolness, buzzing or pulsing or itching, or numbness\u2014even nausea. What the heck?&nbsp;No wonder I avoid connecting with my body! Need I explain the concept of numbing out? The very idea of having to notice my body enraged me. And even worse, I had no clue if I was doing it right and that enraged me even more.<\/p>\n\n\n\n<p>Our honey-tongued guide seemed to be ignoring my inner pleas for her to stop, \u201cLook lady \u2026 if I listened to my body, right now, I\u2019d leap up and throttle you!\u201d<\/p>\n\n\n\n<p>Apparently I was supposed to notice this too. Argh!<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Something was changing in my relationship to discomfort.\u00a0I noticed that I could stay more present and tuned in, even if I didn\u2019t like what I was feeling.<\/p>\n<\/blockquote>\n\n\n\n<p>During the first few body scan meditations I mostly thought about lunch and how my butt compares to other butts anywhere on the planet. Every so often I would notice a sensation in my body. When I did, I immediately became alarmed or bored or my mind just wandered off to Taco Bell.<\/p>\n\n\n\n<p>Only after being guided through many, many body scans did I seem to have a \u201cHold on, call coming through!\u201d moment. Was that me experiencing itches, twitches, cramps, and screams and just watching as they softened and settled? &nbsp;Was I only imagining that I was increasingly able to be irritated without needing to find someone to blame&#8230;where\u2019s the fun in that? Something was changing in my relationship to discomfort.&nbsp;I noticed that I could stay more present and tuned in, even if I didn\u2019t like what I was feeling. Interesting.<\/p>\n\n\n\n<p>That was a few years ago. Now, I notice that I am increasingly able to stay and examine sensations that show up in my body when I feel upset on its way. I can be with my stress-clenched butt, my indignant jaw, my quaking belly. By practicing the body scan, I am learning to stay softly present to the United Colors of Stress as it tries to hole up in my body. More and more, I can notice what I feel without having to hold on to it. I can let it go and return to the present moment over and over. Damn, I\u2019m good.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-benefits-of-the-body-scan-meditation\">The Benefits of the Body Scan Meditation:<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Enhances your ability to bring your full attention to real-time experiences happening in the present moment\u2014helpful when emotions or thoughts feel wild.<\/li>\n\n\n\n<li>Trains to explore and be with pleasant <em>and<\/em>\u00a0unpleasant sensations, learning to notice what happens when we simply hang in there and feel what\u2019s going on in &#8220;body-land&#8221; without trying to fix or change anything.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-a-guided-body-scan-meditation-for-beginners\">A Guided Body Scan Meditation for Beginners:<\/h2>\n\n\n<div class=\"layout- align\"><article class=\"podcast js-podcast-player podcast--wrap\">\n\t<button class=\"podcast__playpause js-podcast-playpause\">&nbsp;<\/button>\n\n\t<div class=\"podcast__content\">\n\t\t<h3 class=\"podcast__heading\">\n\t\t\t\t\t\t30-Minute Body Scan for Beginners\n\t\t\t\t\t<\/h3>\n\n\t\t<div class=\"podcast__seekwrap\">\n\t\t\t<input type=\"range\" class=\"podcast__seek js-podcast-seek\" value=\"0\" max=\"1800\">\n\t\t<\/div>\n\n\t\t<ul class=\"podcast__meta\">\n\t\t\t<li class=\"podcast__duration js-podcast-duration\">30:00<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\n\t\t<audio preload=\"none\" class=\"js-podcast-audio\">\n\t\t\t<source src=\"https:\/\/traffic.libsyn.com\/mindfulorg\/bodyscan_smookler.mp3\">\n\t\t<\/audio>\n\t<\/div>\n<\/article>\n<\/div>\n\n\n<p>It is recommended you allow about 30 or 40 minutes to let yourself really investigate this body scan meditation. But if you don\u2019t have that much time, utilize whatever time you have. You might want to lay down, but you can also do it sitting up, especially if that makes it <a href=\"https:\/\/www.mindful.org\/find-right-meditation-posture-body\/\" target=\"_blank\" rel=\"noreferrer noopener\">easier for you<\/a> to stay awake.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Closing your eyes can be helpful to allow you to focus<\/strong> or, if you\u2019d rather, you can always lower and half-close your eyes.<\/li>\n\n\n\n<li><strong>Bring awareness to the body breathing in and out<\/strong>, noticing touch and pressure where it makes contact with the seat or floor. Throughout this practice, allow as much time as you need or want to experience and investigate each area of the body.<\/li>\n\n\n\n<li><strong>When you\u2019re ready (no rush), intentionally breathe in<\/strong>, and move your attention to whatever part of the body you want to investigate. You might choose to do a systematic body scan meditation beginning at the head or feet. Or, you might choose to explore sensations randomly. Enjoy!<\/li>\n\n\n\n<li><strong>Sensations might include buzzing, or tingling, pressure, tightness or temperature, or anything else you notice. <\/strong>What if you don\u2019t notice any strong sensations or things feel neutral? \u00a0You can simply notice that, too. There are no right answers. Just tune in to what\u2019s present, as best you can, without judgement. You\u2019ll notice judgement puts a different spin on things.<\/li>\n\n\n\n<li><strong>The main point is being curious and open to what you are noticing, investigating the sensations as fully as possible<\/strong>, and then intentionally releasing the focus of attention before shifting to the next area to explore.<\/li>\n\n\n\n<li><strong>At some point, you\u2019ll notice Elvis and your attention have left the building<\/strong>. Yup. Great noticing! You\u2019ll quickly discover that you can\u2019t stop your attention from wandering. Sorry &#8217;bout that. But over time you can train it to stay for longer periods: train it, not force it, there\u2019s a difference. <\/li>\n\n\n\n<li><strong>Each time your attention wanders, simply notice that this is happening<\/strong>, then gently\u00a0and kindly\u00a0(it\u2019s really important that you don\u2019t try to force anything) direct your attention back to exploring sensations in the body. Rinse and repeat until\u00a0you\u2019ve finished your entire body exploration.<\/li>\n\n\n\n<li><strong>And hey! Neuroscience tells us that noticing drifting attention, and gently returning our focus to wherever we\u2019ve placed it<\/strong>, over and over, is <a href=\"https:\/\/www.mindful.org\/science-reveals-well-skill\/\" target=\"_blank\" rel=\"noreferrer noopener\">how\u00a0we create new pathways in the brain<\/a>.<\/li>\n\n\n\n<li>At the end of this exploration of bodily sensations, spend a few moments to expand your attention to feeling your entire body breathing freely.<\/li>\n\n\n\n<li><strong>Open your eyes if they have been closed.<\/strong> Move mindfully into this moment.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-mindful-section-header heading heading--section heading--left has-black-text\"><span>read more<\/span><\/h2>\n\n\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/5-minute-gratitude-practice-focus-good-tapping-senses\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/12MM_Elaine-Smookler_Gratitude-Practice_-Savor-the-Moment-by-Tapping-into-Your-Senses.jpeg\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/12MM_Elaine-Smookler_Gratitude-Practice_-Savor-the-Moment-by-Tapping-into-Your-Senses.jpeg 1920w, https:\/\/www.mindful.org\/content\/uploads\/12MM_Elaine-Smookler_Gratitude-Practice_-Savor-the-Moment-by-Tapping-into-Your-Senses-300x188.jpeg 300w, https:\/\/www.mindful.org\/content\/uploads\/12MM_Elaine-Smookler_Gratitude-Practice_-Savor-the-Moment-by-Tapping-into-Your-Senses-1024x640.jpeg 1024w, https:\/\/www.mindful.org\/content\/uploads\/12MM_Elaine-Smookler_Gratitude-Practice_-Savor-the-Moment-by-Tapping-into-Your-Senses-768x480.jpeg 768w, https:\/\/www.mindful.org\/content\/uploads\/12MM_Elaine-Smookler_Gratitude-Practice_-Savor-the-Moment-by-Tapping-into-Your-Senses-1536x960.jpeg 1536w\" alt=\"Podcast cover: Savor the Moment\u2014Gratitude Practice with Elaine Smookler, purple background, mountain image.\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tGratitude\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/5-minute-gratitude-practice-focus-good-tapping-senses\/\" >Gratitude Practice: Savor the Moment by Tapping into Your Senses<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tCultivate gratitude for life&#8217;s small delights and savor the moment as you move through the senses.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/5-minute-gratitude-practice-focus-good-tapping-senses\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">Elaine Smookler<\/li>\n\t\t\t\t\t<li class=\"posts__date\">December 16, 2025<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/a-guided-meditation-to-give-gratitude-for-your-body\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/A-Guided-Meditation-to-Give-Gratitude-for-Your-Body.jpg\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/A-Guided-Meditation-to-Give-Gratitude-for-Your-Body.jpg 1920w, https:\/\/www.mindful.org\/content\/uploads\/A-Guided-Meditation-to-Give-Gratitude-for-Your-Body-300x188.jpg 300w, https:\/\/www.mindful.org\/content\/uploads\/A-Guided-Meditation-to-Give-Gratitude-for-Your-Body-1024x640.jpg 1024w, https:\/\/www.mindful.org\/content\/uploads\/A-Guided-Meditation-to-Give-Gratitude-for-Your-Body-768x480.jpg 768w, https:\/\/www.mindful.org\/content\/uploads\/A-Guided-Meditation-to-Give-Gratitude-for-Your-Body-1536x960.jpg 1536w\" alt=\"A Guided Meditation to Give Gratitude for Your Body - Blurred background of Yoga Woman feet up relaxing on wall\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tBody Scan\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/a-guided-meditation-to-give-gratitude-for-your-body\/\" >A Guided Meditation to Give Gratitude for Your Body<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tOur bodies do so much for us. Take a moment to bring a spirit of curiosity and appreciation to what\u2019s happening in your body right now.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/a-guided-meditation-to-give-gratitude-for-your-body\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">Elaine Smookler<\/li>\n\t\t\t\t\t<li class=\"posts__date\">October 27, 2022<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/a-guided-walking-meditation-to-connect-with-your-senses\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/mindful-walking-practice.jpg\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/mindful-walking-practice.jpg 1920w, https:\/\/www.mindful.org\/content\/uploads\/mindful-walking-practice-300x188.jpg 300w, https:\/\/www.mindful.org\/content\/uploads\/mindful-walking-practice-1024x640.jpg 1024w, https:\/\/www.mindful.org\/content\/uploads\/mindful-walking-practice-768x480.jpg 768w, https:\/\/www.mindful.org\/content\/uploads\/mindful-walking-practice-1536x960.jpg 1536w\" alt=\"A Guided Walking Meditation to Connect with Your Senses - Woman walking in autumn forest nature path walk on trail woods background. Happy girl relaxing on active outdoor activity\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tMeditation Practices\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/a-guided-walking-meditation-to-connect-with-your-senses\/\" >A Guided Walking Meditation to Connect With Your Senses<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tMindful walking can be a way to awaken our delight as we notice the sights, smells, and sounds in our surroundings.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/a-guided-walking-meditation-to-connect-with-your-senses\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">Elaine Smookler<\/li>\n\t\t\t\t\t<li class=\"posts__date\">August 16, 2024<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>Try this meditation practice to relax your body from head to toe. <\/p>\n","protected":false},"author":64,"featured_media":33611,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[17602,17598,17599,17606],"tags":[],"departments":[],"issues":[],"coauthors":[758],"class_list":["post-13307","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body-scan","category-meditation-practices","category-mindfulness-for","category-stress-anxiety"],"acf":[],"site_id":1,"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Beginner&#039;s Body Scan Meditation - Mindful<\/title>\n<meta name=\"description\" content=\"Learn to reconnect with yourself. Try this body scan meditation practice to relax your body from head to toe.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mindful.org\/beginners-body-scan-meditation\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginner&#039;s Body Scan Meditation\" \/>\n<meta property=\"og:description\" content=\"Try this meditation practice to relax your body from head to toe.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mindful.org\/beginners-body-scan-meditation\/\" \/>\n<meta property=\"og:site_name\" content=\"Mindful\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mindfulorg\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/elainesmookler\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-01-27T06:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-31T15:42:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mindful.org\/content\/uploads\/bodyscan-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Elaine Smookler\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@ElaineSmookler7\" \/>\n<meta name=\"twitter:site\" content=\"@MindfulOnline\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Elaine Smookler\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/beginners-body-scan-meditation\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/beginners-body-scan-meditation\\\/\"},\"author\":{\"name\":\"Elaine Smookler\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#\\\/schema\\\/person\\\/ce40495c7e7d1144c76902c6b58d382f\"},\"headline\":\"Beginner&#8217;s Body Scan Meditation\",\"datePublished\":\"2023-01-27T06:00:00+00:00\",\"dateModified\":\"2026-03-31T15:42:57+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/beginners-body-scan-meditation\\\/\"},\"wordCount\":1251,\"publisher\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/beginners-body-scan-meditation\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.mindful.org\\\/content\\\/uploads\\\/bodyscan-1.png\",\"articleSection\":[\"Body Scan\",\"Meditation Practices\",\"Mindfulness For\",\"Stress &amp; Anxiety\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/beginners-body-scan-meditation\\\/\",\"url\":\"https:\\\/\\\/www.mindful.org\\\/beginners-body-scan-meditation\\\/\",\"name\":\"Beginner's Body Scan Meditation - Mindful\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/beginners-body-scan-meditation\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/beginners-body-scan-meditation\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.mindful.org\\\/content\\\/uploads\\\/bodyscan-1.png\",\"datePublished\":\"2023-01-27T06:00:00+00:00\",\"dateModified\":\"2026-03-31T15:42:57+00:00\",\"description\":\"Learn to reconnect with yourself. 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