A stress-melting body scan for the mind and body


4 minutes

07 June 2023

Have you ever noticed in times of stress, you can forget to breathe deeply? How about tensing your shoulders or your jaw? A body scan could be the perfect daily exercise to embrace – and add to your stress-busting toolkit.

Benefits of body scanning

Body Scan Meditation involves singling out parts of the body in your mind, and focusing on the sensations experienced when your attention and awareness is only on the body.

According to this 2020 article meditation can benefit a person emotionally and physically – and people who meditate may experience:

  • Improved sleep
  • Reduced pain
  • Decreased blood pressure
  • Improved ability to regulate emotions
  • Better self-awareness

Megan Sanderson is a qualified counsellor and wellness advocate, her video above is a great intro to Body Scan meditation, while this one is done sitting comfortably there’s also the option to body scan while laying down before sleep.

More exercises, apps and resources to consider for stress and sleep

  • Yoga Nidra – called ‘yogic sleep’ this is a guided meditation to research especially if you’re seeking better slumber.
  • Deep breathing – try 4-7-8 breathing, or look into the many deep breathing and belly breathing exercises that may calm your nervous system and can live in that stress-reducing tool kit.
  • Insight timer – A free app for those looking to make meditation part of their wellness plan.
  • Head to Health – Government-run super hub of digital mental health resources from trusted service providers.
  • MindSpot - High quality mental health assessment and treatment provided at no cost and delivered by experienced and registered mental health professionals for residents of WA aged 16+ who have mild – moderate symptoms of anxiety, depression, or substance use problem.

    Discover more on our mental health hub, a space dedicated to sharing advice, research and helpful exercises backed by industry experts.

Visit the hub

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This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.