How a Meditative Body Scan Can Tune Out Your Anxiety

September 27, 2020 Meagon Nolasco

My anxiety presents itself to me in many physical forms. I can pinpoint the exact onset of an anxiety or panic attack if I pay attention to my body's signals, using a meditative body scan, to help prevent the discomfort.

We happen to live in a world dominated by distraction, though. Every day we succumb to the mind-numbing fixation of social media scrolling, texting rather than talking and an apparent need for noise. This constant flow of stimulation floods the circuit board that is our mind. Only when we stop to listen to the sounds of our body can our mind truly relax. 

A Meditative Body Scan Calms My Mind

Last week, the blog mentioned the physical indicators that one is experiencing anxiety. This week I want to share a technique for noticing the small changes in our bodies that can signal we are beginning to feel anxious, called a meditative body scan. These prevention indicators let us know we are holding tension or worry in various parts of our body. This can lead to stress or anxiety if held in our body for too long.

The following body scan meditation technique uses the counting of the breath to focus our mind on nothing outside of the present moment. Body scan meditations help me remember that no matter how overwhelming my anxiety can become, it begins with something much smaller and more manageable. 

Try a Meditative Body Scan with Me

In the video below, I take you through a very shortened version of a body scan. This meditative technique is best attempted when you are feeling calm and not anxious. The body scan can help us detect otherwise silent triggers of anxiety. If we are already feeling anxious and overwhelmed, a body scan might not be as beneficial. Our mind can't sit and become calm when already at a 10 on the anxiety meter. 

Please share your experiences and thoughts on this body scan meditation below. Was it helpful for you and your anxiety? Did you expand on my version, and if so, how? I look forward to hearing from you, so leave your comments below. 


APA Reference
Nolasco, M. (2020, September 27). How a Meditative Body Scan Can Tune Out Your Anxiety, HealthyPlace. Retrieved on 2024, July 25 from

Author: Meagon Nolasco

Find Meagon on Instagram and on her blog.

Lizanne Corbit
September, 29 2020 at 3:23 pm

I think this is fantastic! What a wonderful tool for people to have. This is a perfect example of something seemingly small that can be done to make us feel more empowered and in control of our anxiety and emotions rather than at the mercy of them. Great tool for grounding and coming back to the present moment as well.

September, 30 2020 at 9:26 am

Thank you so much for taking the time to read, watch and share these thoughts here with us! Grounding and the present moment can be such beneficial tools in anxiety prevention and early detection of onset. Meditation has been a major coping skill for me for years and I am glad to see it is beneficial for others.

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