Lying or sitting, the participant slowly moves attention through the whole body from the crown to the toes, noticing sensations without trying to change them. The practice develops interoception and trains stable attention. In MBCT it is especially important for people in depression who have either "disconnected" from the body or are stuck in unpleasant body sensations.
Step-by-step guide
- Lie on your back (or sit), close your eyes. Three to four deep breaths.
- Direct attention to the crown of the head: warmth, cold, pressure, tingling, emptiness.
- Move slowly down: face, neck, shoulders. Pause for 10–20 seconds in each area.
- Arms: shoulders → elbows → wrists → each finger in turn.
- Chest: the sensation of the breath moving. Belly.
- Lower back, pelvis. Legs: thighs → knees → calves → feet → each toe.
- Awareness of the whole body together. Slowly open the eyes.
When to use
- Weekly formal practice in the group (45 min) in weeks 1–4
- Home practice 5–6 days a week (audio recording)
- When the client "lives in the head" and has lost contact with the body
Key phrases
Your task is not to relax, but to notice. Whatever you find — that is fine.
If the mind wanders — that is not an error. Just notice and gently bring attention back to the body.
Notice the sensations with curiosity, like a scientist exploring unknown territory.
Follow-up questions
What did you notice in the body today that you usually do not notice?
Were there places where it was hard to direct attention? What was happening there?
Where in the body did you feel something interesting or unexpected?
Warnings
- ⚠️ Expectation of relaxation: explain that the aim is awareness, not relaxation
- ⚠️ Dissociation in trauma: for clients with PTSD, start with short forms (5–10 min) or with external attention (sounds)
- ⚠️ "I feel nothing" is also a sensation, a normal finding. Numbness = data
- ⚠️ Falling asleep: suggest practicing sitting up or with the eyes open
Source: Segal, Williams, Teasdale (2013), Chapter 7; adapted from Kabat-Zinn MBSR Body Scan
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.