Close this search box.

Body Scan Meditation to Relieve Stress and Anxiety

Heard of body scan meditation but don’t know what it is? We discuss how mindful body scans can help with stress and anxiety. Plus, 5 tips to get you started.

Pause. Take a deep breath. Now, imagine the pace of your life slowed down. Way down. See yourself moving through your days with less stress and anxiety and stopping to enjoy the small, beautiful moments happening around you. This reality is closer than you think. And you don’t need a Zen garden in your backyard or to be a monk atop a Himalayan peak to achieve it. You just need a few minutes of stillness. 

Sounds pretty nice, right? These are the gifts of mindfulness — a simple yet transformative practice that has calmed minds across the globe. Mindfulness meditation isn’t a new-age fad. It’s an ancient practice backed by modern science for its health benefits, which range from stress reduction to improved concentration and mental clarity.

Yet, mindfulness can often feel intimidating for newcomers. That’s where the body scan meditation comes into play. 

Whether you’ve dabbled in meditation before or are an absolute beginner, body scan meditations are a great introduction. And the best part? You don’t need any fancy equipment or extensive training: just a quiet space and an open mind.

What is Body Scan Meditation? 

Body scan meditation is a mindfulness practice that invites you to mentally scan your body from head to toe (or toe to head, if you fancy), observing each sensation, ache, or tension point without judgment. We often gloss over the physical feelings in our bodies, so this is a chance to observe them. It isn’t about problem-solving or identifying what’s ‘wrong’; it’s about awareness and acceptance. Think of it as a status check. 

If you’re ready to try it for yourself, check out Calm’s Body Scan Meditation.

The Benefits of Body Scan Meditation

Not to oversell, but the benefits of body scan meditation are kind of like your favourite streaming service: there’s something for everyone. But we’re focusing on stress and anxiety here, so here’s a closer look at how meditation can reduce stress and anxiety symptoms.

1. Body scan meditation fosters mindfulness

In a world overflowing with distractions, body scan mindfulness is like your personal focus lens. It’s not just about understanding the sensations in your legs or the tightness in your neck. It’s about cultivating a heightened sense of awareness that can ripple out into your life more generally.

2. Body scan meditation can help you identify stressors

Stress is a sneaky thing. It creeps up slowly, often disguising itself as ‘just another bad day.’ However, this type of meditation is your built-in stress radar. It equips you to recognize stressors early on so they don’t evolve into a full-blown mental storm. How? Allowing you the space to simply ‘be’ creates a buffer between you and the emotional rollercoasters life can put you on.

3. Body scan meditation can improve sleep quality

Regular practice of mindfulness meditation has been shown to improve sleep quality. Deep, restorative sleep is important for stress and anxiety reduction.

4. Body scan meditation is like a health check

The body is constantly communicating with us, but most of the time, life is so hectic that we don’t listen. This meditation is like opening a two-way communication channel between you and your body. It helps you catch little whispers—slight discomforts, fleeting pains, etc.—before they become loud shouts that are harder to ignore. Mindfulness meditation has also been shown to help relieve the symptoms of chronic pain and associated depression.

5. Body scan meditation can help you with emotional balance

Practising body scan meditation can help you navigate the ups and downs of life by encouraging you to be present and more aware of your feelings. When we see that our emotions are temporary, we don’t identify with them as much and they don’t feel so overwhelming.  There’s a world of difference between “I am angry” and “I feel angry right now”.

Tips for Body Scan Meditation Beginners

Here are some essential tips to get you started with body scan meditation.

1. Find a quiet space

First thing’s first—location, location, location! Your environment plays a huge role in setting the tone for your practice. Find a quiet spot that’s as free from distractions as possible.

2. Start with short sessions

Overwhelmed by the idea of sitting still for an eternity? Don’t stress! Just like you wouldn’t sprint a marathon without prior training, you don’t need to meditate for an hour right out the gate. Start with just a minute, every day. As you get more comfortable, you can gradually extend the time to five minutes. Before you know it, those five minutes will stretch into a full-blown half-hour of inner calm.

Calm’s Body Scan series has sessions ranging from 3 to 30 minutes, so start small and work your way up as you get more comfortable.

3. Stay non-judgmental

Spoiler alert: your mind will wander. You’re human. You’ll think about groceries, unanswered emails, and why your favourite streaming platform cancelled that awesome show back in 2019. That’s okay. The goal isn’t to eliminate thoughts but to notice them without judgment. When you catch your mind wandering, gently guide it back without scolding yourself. 

Recognizing our judgmental tendencies is the first step towards softening them. Try a 5, 10, or even 30-minute session on Non-Judgement to become aware of, and start to quiet your inner critic.

4. Focus on the breath

If you find your mind doing the jitterbug while you’re trying to concentrate, use your breath as an anchor. Whenever you notice you’re drifting, bring your attention back to the rhythm of your breath. Think of it as your inbuilt ‘reset button,’ bringing you back to the present moment every single time.

5. Make it a habit

Rome wasn’t built in a day, and neither is a meditation practice. The benefits accrue over time, so consistency is key. Even if you’re not feeling it some days, sticking to your routine can make a world of difference. Think of it like brushing your teeth.

Learn a simple method to help you build the habits you want in the Turn Choice into Routine episode of the Daily Jay.

Example Body Scan Script:

Set the scene: Find a quiet, comfortable space. Sit or lie down.

Unplug: Close your eyes or focus on a point in front of you.

Breathe easy: Take deep breaths in through the nose and out through the mouth.

Toe talk: Focus on your toes and observe any sensations. Imagine a wave of relaxation starting from your toes.

Legs and lower body: Move your attention upwards—ankles, calves, knees, and thighs. Pause at each spot to notice sensations and release tension.

Arms and hands: Start at your fingers and move towards your shoulders. Observe and breathe into any tense areas.

Core values: Focus on your torso, particularly the rise and fall of your chest and belly. Imagine filling this area with calmness as you breathe.

Headroom: Move focus to your head. Notice sensations in the face, jaw, and scalp.

Wrap-up: Bring attention back to your breath. Slowly open your eyes when you’re ready.

Body Scan Meditation FAQs 

Q: What is the body scan for?

A body scan is a mindfulness practice that helps you become aware of different areas in your body where you might be holding tension or stress. By mentally “scanning” from head to toe, you can recognize and then release these sensations. This practice is a way to connect with yourself, ease anxiety, and engage in focused self-care.

Q: What is an example of a body scan?

Imagine you’re in a relaxed position, either sitting or lying down. You begin at your toes and mentally work your way up through your body, concentrating on how each area feels. Whether you notice tingling sensations or areas of tension, the aim is to observe them without judgment. You then breathe into these sensations before moving on to the next area, cultivating a sense of awareness throughout the process.

Q: What are the questions for body scan meditation?

If you’re expecting a questionnaire like, “On a scale of 1 to 10, how tense is your left little toe?”—you’ll be pleasantly surprised. The questions are more about internal inquiries than ticking boxes. As you scan each body part, you might ask yourself:

  • What sensations am I feeling here?
  • Is there tension or ease?
  • Can I breathe to release tension in this area?

These questions act like tour guides, leading you to a deep exploration of your own body.

Fill Out The Form Below To Join Veteran Mindfulness Australia and Gain Premium Access to Calm!

Share the Post:

Want to find out more?

Date of birth

By clicking Submit, you agree to Veteran Benefits Australia’s Terms & Conditions and acknowledge Veteran Benefits Australia’s Privacy Policy.

Related Posts

Veteran Benefits Australia Privacy Policy

Here at Veteran Benefits Australia, (we, us, our, or Veteran Benefits Australia) protecting your privacy and treating your personal information with care is of paramount importance to us. This Privacy Policy explains why we collect personal information and how we collect, use, disclose, store and protect your personal information when you use our Veteran Benefits Australia Services (our referral services to third party suppliers of goods and services to veterans and anything we add to those services from time to time).

It also explains how to contact us to correct, update or delete any personal information provided to us, or make a complaint if you have concerns. We are compliant with the privacy principles of Australia.

We will only collect and process personal information about you where we have a lawful basis to do so. Lawful basis includes consent (where you have given consent such as filling out our “contact us” form), contract (where processing is necessary for the performance of a contract with you) and legitimate interests (including security threats or frauds, compliance with applicable laws, and enabling us to administer our business).

You expressly and voluntarily grant your informed consent to Veteran Benefits Australia to deal with your personal information in accordance with the terms and conditions of this Privacy Policy. You have the right to withdraw or decline your consent at any time and where we rely on legitimate interests, you have the right to object.

Changes that we make to our Privacy Policy

We will notify you about any changes to our Privacy Policy by updating the “Last updated” date of this Privacy Policy.  You are encouraged to periodically review this Privacy Policy to stay informed of updates. You will be deemed to have been made aware of, will be subject to, and will be deemed to have accepted the changes in any revised Privacy Policy by your continued use of the Veteran Benefits Australia Services after the date such revised Privacy Policy is posted.

Which entities does this Privacy Policy cover?

This Privacy Policy applies to Veteran Benefits Australia with respect to the Veteran Benefits Australia Services.

What is personal information?

Personal information is defined as information or an opinion (including information or an opinion forming part of a database), whether true or not, and whether recorded in a material form or not, about an individual whose identity is apparent, or can reasonably be ascertained, from the information or opinion.

What personal information do we collect?

From time to time Veteran Benefits Australia may offer the ability to make a donation or purchase goods or services including merchandise through its Website. The terms of donation or purchase will be in accordance with the online check-out terms and conditions appearing on check-out of the transaction.

Why do we collect your personal information?

We may collect your personal information when required by law but generally we collect personal information from you (or about you) to allow us to:

  • supply you with the Veteran Benefits Australia Services;
  • supply you with tailored service offerings that may benefit you;
  • communicate more effectively with you about our services such as through our newsletter;
  • supply marketing or promotional materials and other information to you;
  • ensure your experience with us is a positive one; and
  • notify you about our new services or product offerings, discounts, promotions or upcoming events.


Personal information collected or received by us will only be used for the stated purpose for which it was provided.

When you access the Veteran Benefits Australia Services, we may collect certain information automatically, including, but not limited to, your operating system, the type of Internet browser you use, unique device identifiers and other diagnostic data (Usage Data).

When do we disclose your personal information?

Your personal information will not be used contrary to this Privacy Policy but may be disclosed to third parties in the following circumstances:

  • for the purpose it was collected (such as a referral to a third party service provider);
  • if we sell all or part of our business and the purchaser also requires your personal information;
  • to enforce our legal rights or those of others;
  • to prevent actual or potential fraud or illegal activity; or
  • if we are required to do so by law.


If personal information is disclosed to a third party, we are required to take reasonable steps to ensure your personal information is treated in accordance with the laws that apply to personal information.

When and how do we collect your personal information?

We collect most personal information directly from you when you make an enquiry about our Veteran Benefits Australia Services from us. Your consent may be express (e.g. you agree to the use of your information by ticking a box) or implied by an action you take or do not take (i.e. because you have agreed to terms and conditions that contain information about the use or disclosure of your information).   At the date of this policy, your consent is given when you register your interest in a service, sign up for our newsletter or complete our contact us registration form.

What if you don’t want us to collect your personal information?

You are not obligated to provide us with your personal information. You may choose whether you receive communications from us. Whilst it is your choice not to provide your personal information to us this may impede our ability to provide you with all of the functionality of our Veteran Benefits Australia Services.

What if you don’t want to receive further communications from us?

Should you wish to remove yourself from our contact database you may do so at any time by contacting us at www.veteranbenefitsaustralia.com/contact-us/

How can I access, correct and/or update personal information you have collected?

At any time you may contact our Privacy Officer and request your personal information be modified. We will make all efforts to correct data once we have proved your identity.

We will deal with all requests for access to personal information as quickly as possible, but no later than 30 calendar days from the date of your request (unless any complexities arise).

We will refuse access where the personal information relates to existing or anticipated legal proceedings, and the information would not be accessible by the process of discovery in those proceedings. Further, we will refuse access where your request is frivolous or vexatious, and where we reasonably believe that: giving access would pose a serious threat to the life, health or safety of any individual, or to public health or public safety; unlawful activity, or misconduct of a serious nature, is being or may be engaged in against Veteran Benefits Australia and giving access would be likely to prejudice the taking of appropriate action in relation to that matter.

If we refuse to give you access we will provide you with reasons for our refusal, unless doing so would be unreasonable in the circumstances. We will also take reasonable steps to give you access in a way that meets your needs without giving rise to the reasons of our refusal. Further, we will provide details of how you may make a complaint about our decision.

Please note that the access and correction requirements under this Privacy Policy operates alongside and do not replace other informal or legal procedures by which an individual can be provided access to, or correction of, their personal information.

How do we store and protect your personal information?

For us to provide excellent service we are required to store some personal information and take the greatest of care to ensure this information is treated as private and confidential. Transmitting personal data via the internet does have inherent risks associated with it. We will however take all reasonable steps to ensure the security of this data. Note that no information transmitted over the Internet can be guaranteed to be completely secure. While we will endeavour to protect your personal information as best as possible we cannot guarantee the security of any information that you transmit to us, or receive from us. The transmission and exchange of information is carried out at your own risk.

Although we take measures to safeguard against unauthorised disclosures of information, we cannot assure you that personal information that we collect will not be disclosed in a manner that is inconsistent with this Privacy Policy.

We have taken the necessary measures to ensure the personal information (including the financial information about yourself) we hold is not compromised. In accordance with and as permitted by applicable law and regulations we will retain your information as long necessary to serve you, to maintain your Veteran Benefits Australia registration or as otherwise need to operate our business.

It is important that you protect your privacy by ensuring that no one obtains your personal information and you must contact us directly if your details change. Should your information be erroneously provided to us or no longer remain valid within the constraints of this Privacy Policy we will securely destroy or de-identify it as soon as practicable, as long as it is lawful to do so.

We have obligations to notify you if you are affected by an data breach. We will take all reasonable precautions to take remedial action to prevent such an event. However, as we cannot guarantee that remedial action will be sufficient to prevent all instances of a breach, we will take steps to notify you of an eligible data breach as soon as practicable and provide recommendations as to what steps you should take to mitigate any serious loss or damage.


Cookies are text files placed on your computer to collect standard Internet log information and visitor behaviour information. When you visit our website, we may collect information from you automatically through cookies or similar technology.

Insofar as those cookies are not strictly necessary for the provision of our website and services, we will ask you to consent to our use of cookies when you first visit our website.

How do we use cookies?

We use cookies in a range of ways to improve your experience on our website, including understanding how you use our website.

What types of cookies do we use?

There are a number of different types of cookies, however, our website uses:

  • Functionality – we use these cookies so that we recognize you on our website and remember your previously selected preferences. These could include what language you prefer and location you are in. A mix of first-party and third-party cookies are used.

  • Advertising – we use these cookies to collect information about your visit to our website, the content you viewed, the links you followed and information about your browser, device, and your IP address. Sometimes we share some limited aspects of this data with third parties for advertising purposes. We may also share online data collected through cookies with our advertising partners. This means that when you visit another website, you may be shown advertising based on your browsing patterns on our website.

How to manage cookies

You can set your browser not to accept cookies, and the above website tells you how to remove cookies from your browser. However, in a few cases, some of our website features may not function as a result.

Third party sites

Our site has links to other websites and services provided on those websites not owned or controlled by us. These links are meant for your convenience only. Links to third party websites do not constitute sponsorship or endorsement or approval of these websites. Please be aware that we are not responsible for the privacy practises of other such websites. We encourage our users to be aware, when they leave our website, to read the privacy statements of each and every website that collects personal identifiable information.

Disclosure policy:

Veteran Benefits Australia is in no way associated with the Department of Veteran Affairs. Veteran Benefits Australia is an online service providing an information blog that has affiliate agreements with its service providers. Veteran Benefits Australia is remunerated for its services from the service providers for the marketing and services it provides. Please note that some of the links on this website are affiliate links. This means that Veteran Benefits Australia will earn a commission if you decide to proceed with the service providers services they are providing. Please understand that I have thoroughly checked these service providers and I recommend them because they are helpful and useful for veterans, not simply because we make money from referring you to them. Please don’t proceed with these services if you don’t think they will benefit you or your family. Veteran Benefits Australia is purely designed to promote the awareness of these services and does not accept payments from veterans directly.

Veteran Benefits Australia Terms & Conditions

These are the terms and conditions of Veteran Benefits Australia. All advices, referrals and other services provided by Veteran Benefits Australia (“Services”) whether via its website at www.veteranbenefitsaustralia.com (“Website”) or by contacting Veteran Benefits Australia in any other manner, are provided on these Terms & Conditions and all customers of Veteran Benefits Australia’s Services (each a “Customer”) agree to these Terms & Conditions as a pre-condition of obtaining any Services from Veteran Benefits Australia. No terms and conditions introduced by the Customer shall take effect to vary these Terms & Conditions unless expressly agreed in writing by Veteran Benefits Australia.

About Veteran Benefits Australia’s Services

Veteran Benefits Australia’s Services are an online service and information blog designed to connect Customers to third party service providers (“Service Providers”) to facilitate Customers’ awareness and access to possible useful services for veterans, whether at full or discounted prices, as described in the various service categories described on the Website.

Veteran Benefits Australia does not of itself provide any health care service, social security service, legal or financial advice or any other direct service of any kind.

Veteran Benefits Australia is not affiliated with the Department of Veteran Affairs or any other Government department, the Returned and Services League Australia (RSL) or any other veterans association.

Veteran Benefits Australia’s Services are an independent online service.

About Service Providers

Whilst all care is taken to connect Customers with suitable, qualified and appropriate Service Providers based on the Customer’s instructions as to their needs, Veteran Benefits Australia does not endorse the advices of any Service Provider and expressly disclaims any liability for any products and services provided by Service Providers. Customers are encouraged to consider if the products and services of the Service Provider are suitable for the Customer’s needs and seek independent advice if required.

Veteran Benefits Australia will not conduct any assessments of the Customer’s needs and any recommendation that Veteran Benefits Australia makes for use of any Service Provider including for the making of any social security application, health care or other services is purely based on Veteran Benefits Australia’s response to the Customer’s request and their own assessment of their needs and circumstances.

Donations, merchandise and paid goods and services

From time to time Veteran Benefits Australia may offer the ability to make a donation or purchase goods or services including merchandise through its Website. The terms of donation or purchase will be in accordance with the online check-out terms and conditions appearing on check-out of the transaction.

Informed Consent for Social Worker Services

The purpose of the following is to inform you about the provision of social worker services by Medilinks Australia Online Pty Ltd t/as VBA Health (“us”, “we” “VBA Health”) and for you to consent to receive social worker services from us and to our management of your personal information.

Part A

Social Worker Services

Type of Services

Social worker services include the following supports:

Part B

Management of Health and Medical Information

Collection of Personal Information

As part of providing social worker services to you, we need to collect and record personal information from you that is relevant to your situation, such as your name, contact information, medical history and other relevant information. This collection of personal information will be a necessary part of the services that are provided.

Viewing Your Accepted Conditions

The following steps will help view the accepted conditions of your DVA white card via the MyGov website.

Step 1:

Go to https://my.gov.au

Sign in to your myGov account using your Username and Password.

You can sign in to myGov using the following:

  • Your username (Your myGov username has 2 letters and 6 numbers. For example XY123456)
  • Your email address used to create your account
  • Your mobile number (if you have enabled this option)

After entering your login details you may be required to provide a one-time access code.

  • A one-time use code is sent by SMS to your mobile phone.

If you do not have a myGov account, you can create one by selecting Create myGov account on the myGov sign-in page.

using the MyGov login page

Step 2:

Once you have logged into your account scroll down until you see the heading ‘Your Services’.

Your Services lists the government programs you access that offer online services through myGov. You should see ‘Department of Veteran Affairs’ listed here.

Select ‘Department of Veteran Affairs’.

If you do not see Department of Veteran Affairs listed you will have to link this service to your account (See the video below).

You can do this by selecting Link another service.

Select the DVA tile

Step 3:

This is your Department of Veterans’ Affairs My Service Home Page.

My Service allows you to access DVA services online such as:

  • Access support for a service-related condition or injury
  • Access your digital DVA Veteran Card
  • Lodge and track the status of your claims

Look in the middle column titled Claims.

Select Accepted Conditions.

Select Accepted Conditions from the Claims Menu

Step 4:

This page shows your digital DVA Veteran Card.

You will see information such as your Card NumberExpiryCard Type and the Conditions listed on your card.

Select the Conditions Listed drop-down menu to view the conditions listed on your card.

Step 5:

Select Print this Page in the top right-hand corner of the page to download your digital DVA Card as a PDF.

Alternatively, if accessing this on your mobile phone you can take a screenshot of this page. Depending on your phone you can:

  • Press the Side button and the Volume up button at the same time (iPhone)
  • Press the Power and Volume Down buttons at the same time


Video on how to log on and link my service: