The Body Scan: A Simple Practice to Reduce Stress and Reconnect with the Present

The body scan is one of the foundational practices in mindfulness—and a personal favorite of mine. I often find it easier to engage with than other practices because it helps me relax more quickly and brings me into direct contact with my present-moment experience.

Why We Need Practices Like the Body Scan

One of the main reasons we experience stress is that we spend much of our day on

autopilot—going through the motions while our minds are elsewhere. We may be caught up in thoughts about the past or future, or simply distracted and disconnected from the

present moment. This mental state is not only exhausting, but research from Harvard

psychologists Killingsworth and Gilbert shows that we’re in this mind-wandering mode

nearly 50% of the time. And when we are, we tend to feel more anxious, stressed,

unproductive, and even unhappy.

What the Body Scan Offers

The body scan is a powerful way to counteract this tendency. It helps shift us out of

"thinking mode" and into "sensing mode"—a concept described by mindfulness educator

Chris McKenna. By gently guiding our attention through the body, we activate sensory

awareness and down-regulate the stress response. In essence, we give our overactive

minds a rest and reconnect with the calm and grounded presence available in the body.

This shift can feel like a gear change—from constant thinking to simple awareness. And

that shift alone can offer profound relief.

Getting Started

If you’re curious to try this practice, start with a brief 5-minute guided body scan. Pay

attention to how your body and mind feel afterward. Do you notice a greater sense of calm or presence?

As you become more familiar with the practice, you can gradually increase the length of

your sessions—moving from 5 minutes to 10, 20, or even 30 minutes.

Final Thoughts

The body scan is more than a relaxation technique—it’s a way to train attention, enhance

body awareness, and shift your relationship to stress. By building this habit, you may

discover that you can meet your day with greater clarity, calm, and resilience.

Guided body scan meditations are available in the Resources section of my website. Feel

free to explore and find the version that works best for you.