Background
Interoception — the perception of internal bodily states — is regulated by the insular cortex. Higher interoceptive accuracy correlates with better emotional regulation, decision-making under uncertainty, and reduced reactivity. The body scan systematically routes attention through the body, training the interoceptive channel. It is the oldest documented meditation technique (Vipassana) and one of the most consistently effective in clinical trials (MBSR, MBCT).
Move attention slowly through the body, from feet to head. Not to relax. To listen. Whatever is there is what you meet.
The Practice
- 01
Lie down or sit comfortably. Close your eyes.
- 02
Start at the soles of your feet. Feel whatever is there — pressure, warmth, tingling, nothing.
- 03
Move to the tops of your feet. Then ankles. Then calves. Take your time at each place.
- 04
Continue up: knees, thighs, hips, low belly, low back, chest, mid-back, shoulders, arms to fingertips, neck, jaw, face, crown.
- 05
Do not try to change any sensation. Just witness.
- 06
When you reach the crown, rest for a minute in the whole body at once.
The body has been talking the whole time. Most days no one is listening.