A body scan meditation involves systematically focusing attention on different parts of the body, from feet to face, to develop mindful awareness of bodily sensations and relieve tension. Research indicates this mindfulness practice can help reduce stress, improve wellbeing, and decrease aches and pains. Participants in the Mindfulness-Based Stress Reduction (MBSR) course have shown increases in mindfulness and well-being after eight weeks, along with decreases in stress and symptoms of mental illness.
A set of instructions for a walking meditation practice guides the practitioner to find a 30-foot path and adopt a pace that feels easy, then direct attention to the sensations of the feet and legs—lifting, moving, and placing the foot—with optional silent labels corresponding to speed. At the path's end, the practitioner stops, notices the whole body, turns mindfully, and repeats the process, maintaining a soft gaze and half-closed eyelids. If a strong sensation, emotion, or thought arises, stopping and noticing it until it passes is recommended before resuming.