BODY SCAN MEDITATION – relax & recover

Body scan meditation involves lying down or sitting comfortably and mentally scanning ourselves from head to toe. It will bring awareness to every single part of our body in a systematic way. Doing so we may notice any aches, pains, tension, or general discomfort. While we breathe into these sensations we can help to relax this body part. A body scan is designed to help us cultivate a deep sense of relaxation and increase our self-awareness. It will calm down our breathing, heart rate, and our bodies and minds.

Body Scan Meditation – active recovery for runners

Bodyscan meditation can be used as a form of active recovery, helping to reduce muscle tension, alleviate pain, and speed up recovery after a hard workout. It will also relieve mental and emotional stress and which will help improve sleep. By incorporating body scan meditation into their routine, runners can not only improve their performance but also enhance their overall physical and mental well-being.


Body Scan meditation is a practice to enhance relaxation. The practice typically takes 20 to 30 minutes. Follow the next basic steps to practice Body Scan Meditation:

  1. Find a quiet, comfortable place to lie down or sit where you won’t be disturbed. Make sure you are comfortable, and that your back is supported if you are lying down.
  2. Close your eyes and focus your attention on your breath. It should be calm and gentle. Keep your mouth closed and breathe in and out through your nose. This will help you relax and release any tension in your body.
  3. Begin the Body Scan: gradually bring your attention to each part of your body. You can start scanning from the crown of your head and then gradually go down the body to the soles of your feet, but you can also choose to go the other way around.
  4. In some parts of the body, you might notice sensations such as stiffness, warmth, tingling, or pressure. If this occurs, then allow some time to release the tension. Spend a few moments to breathe into this area.
  5. Then resume the scanning and move your attention to the next body part, and so on.
  6. When you have finished scanning your whole body, take a few deep breaths and return your attention to your breath. Allow yourself to fully relax and release any remaining tension.
  7. End the meditation: After a set amount of time, usually around 20 to 30 minutes, slowly open your eyes and take a few deep breaths. Take a moment to reflect on your experience.

It’s important to remember that meditation is a practice, and like any skill, it takes time and patience to improve. With regular practice, body scan meditation can help you increase relaxation, reduce stress, improve sleep en speed up recovery.

Guided Body Scan meditation

Please click on the video below to practice 10 minutes of guided Body Scan Meditation: