Body Scan Meditation - A DBT Skill

The Body Scan Meditation DBT Skill is a practical way to manage tough moments and stay grounded. Start by using the STOP skill to create a pause, then move into the body scan to calm your mind and body.

Find a comfortable position, either sitting or lying down with legs uncrossed. Rest your arms naturally, and if lying down, you can place a cushion under your knees for comfort. Let your eyes stay partially open and focus on your breath, imagining it flowing through each part of your body.

Begin by focusing on your toes, noticing any sensations as you breathe into them. Slowly move your attention up your body—through your feet, legs, pelvis, stomach, chest, arms, and shoulders—observing how each area feels. Finally, focus on your face and head, letting your breath guide your awareness.

If distractions arise, gently bring your attention back to the part of your body you’re focusing on. The process of refocusing is an important part of the Body Scan Meditation DBT Skill. With practice, this technique will help you handle stress with more calm and clarity.