A body scan moves attention between areas of the body. The task is noticing, not making every muscle relax or finding a hidden problem. The Zehano session includes the full written sequence so you can see what will be suggested before starting.
Settle into a supported position
Choose sitting or another comfortable supported posture in a safe place. Eyes can stay open. Begin with contact points: feet on the floor, hands resting or the support beneath you. You do not need to change your breathing to begin.
Move attention gently
Notice one area at a time. You may detect pressure, warmth, movement, tingling or very little sensation. A neutral or unclear sensation is a valid observation. Skip an area that feels unhelpful and avoid repeatedly checking it for a particular result. The timer spaces the written prompts across your chosen duration.
Return to your surroundings
At the end, notice light, shapes and ordinary sounds. Move comfortably before continuing your day. If body-focused attention feels distressing, stop and use an outward-looking activity instead. This recreational guide does not diagnose bodily sensations or replace care for symptoms. Optional browser speech reads the same script; silence and written cues work too.
Further reading
NCCIH: meditation evidence and limitations. This source provides background; it does not endorse or validate Zehano’s implementation.
Updated 10 October 2026. Original practical guide created with AI-assisted drafting and software checks. No professional or clinical review is claimed. Editorial approach and corrections.