Project Description

Who is this method suitable for?

  • Individual

At which step in the process?

  • Step 02 – Recognize body sensations & inner states

  • Step 04 – Relaxation & stress reduction

This is how it works:

  • 1

    Find a comfortable position: sit upright or lie relaxed on your back. Close your eyes and take a few deep breaths in and out.

  • 2

    Focus your attention on your body: start with your feet. Consciously feel into them. How do they feel? Is there tension or relaxation?

  • 3

    Slowly work your way up:
    Systematically direct your attention to your legs, back, shoulders and head. Be aware of each area of your body without judging it. Feel whether you feel warmth, cold, pressure or nothing at all.

  • 4

    Breathe consciously: As you scan each area of your body, breathe calmly and deeply. Feel how your body relaxes with each breath.

  • 5

    Remain patient: If your thoughts wander, gently bring your attention back to the part of your body you are focusing on.

💡 Tip: The body scan requires some practice – with time it becomes easier to fully engage with it.

Additional information

Why does it work?

  • The body scan helps to interrupt automatic thought patterns and bring attention back to the body.
  • Studies show that this method reduces the physical sensation of stress and calms the nervous system.
  • By consciously noticing your body sensations, you learn to recognize signals such as tension or tiredness early on.

Preparation tip

  • Practice the body scan regularly so that you can intuitively recall it in stressful moments. It can have a very relaxing effect, especially before going to bed or after a hectic day.

Personal experience
The body scan has helped me to become more aware of my body sensations. Especially in stressful times, it shows me where I have stored tension and helps me to gradually let it go.

Ideal for:

  • Physical and emotional relaxation
  • Stress reduction and conscious self-awareness
  • Letting go of tension

Further information:

🎧 Guided body scan meditation (audio):
Ergotopia, Bodyscan for more mindfulness – 10 minutes guided meditation, YouTube
➡ Listen here (If you want to recommend a good audio guide)

📘 Scientific background:
Jon Kabat-Zinn (1994): Wherever You Go, There You Are – Basics of Mindfulness and Bodyscan Technique.