A 3-Minute Body Scan Meditation to Cultivate Mindfulness

A brief mindfulness meditation practice to relax your body and focus your mind.

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  Brief Body Scan Meditation with Diana Winston 3:22

Time required:20-45 minutes, three to six days per week for four weeks. Research suggests that people who practice the body scan for longer reap more benefits from this practice.

How to Practice Body Scan Meditation

The body scan can be performed while lying down, sitting, or in other postures. The steps below are a guided meditation designed to be done while sitting. You can listen to audio of this three-minute guided meditation, produced by UCLA’s Mindful Awareness Research Center (MARC), in the player; if it doesn’t play, you can find it here or download it from MARC’s website.*

Especially for those new to the body scan, we recommend performing this practice with the audio. However, you can also use the script below for guidance for yourself or for leading this practice for others.

Begin by bringing your attention into your body.

You can close your eyes if that’s comfortable for you.

You can notice your body seated wherever you’re seated, feeling the weight of your body on the chair, on the floor.

Take a few deep breaths.

And as you take a deep breath, bring in more oxygen enlivening the body.…