{"id":146682,"date":"2023-10-07T16:37:00","date_gmt":"2023-10-07T15:37:00","guid":{"rendered":"https:\/\/www.allencarr.com\/articles\/body-scan\/"},"modified":"2024-11-25T13:56:37","modified_gmt":"2024-11-25T13:56:37","slug":"body-scan","status":"publish","type":"post","link":"https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/","title":{"rendered":"How to do a 30 minute body scan for mindfulness"},"content":{"rendered":"    <section  class=\"container container--large article-container\">\n            <div class=\"article \">\n            <div class=\"article__sidebar\">\n                <div class=\"sidebar-inner-section author\">\n                    <div class=\"author__avatar\">\n                                                                                                            <img decoding=\"async\"\n     src=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/16104106\/author-emma-hudson-200x172.jpeg\"\n             srcset=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/16104106\/author-emma-hudson-50x43.jpeg 360w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/16104106\/author-emma-hudson-100x86.jpeg 768w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/16104106\/author-emma-hudson-200x172.jpeg 1440w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/16104106\/author-emma-hudson-400x345.jpeg 2000w\"\n             alt=\"\"\n               \/>                                            <\/div>\n                    <span class=\"sidebar-sub-title\">Written By<\/span>\n                    <a class=\"u-text-underline\" href=\"https:\/\/www.allencarr.com\/en-us\/authors\/emma-hudson\/\" title=\"Emma Hudson, MSc Bio\">\n                        <h5 class=\"author__author\">Emma Hudson, MSc<\/h5>\n                    <\/a>\n                                                        <\/div>\n                                                    <div class=\"sidebar-inner-section\">\n                        <span class=\"sidebar-sub-title\">Reviewed by<\/span>\n                        <a href=\"https:\/\/www.allencarr.com\/en-us\/authors\/paul-baker\/\" title=\"Paul Baker, BSc (Hons) Bio\">\n                            <p class=\"sidebar-content\">Paul Baker, BSc (Hons)<\/p>\n                        <\/a>\n                    <\/div>\n                                <div class=\"sidebar-inner-section\">\n                    <span class=\"sidebar-sub-title\">Published<\/span>\n                                        <p class=\"sidebar-content\">07 October 2023<\/p>\n                <\/div>\n                <div class=\"sidebar-inner-section\">\n                    <span class=\"sidebar-sub-title\">Last Updated<\/span>\n                    <p class=\"sidebar-content\">\n                        22 July 2024\n                    <\/p>\n                <\/div>\n                                    <div class=\"sidebar-inner-section\">\n                        <span class=\"sidebar-sub-title\">Issues<\/span>\n                        <div class=\"article-categories\">\n                                                                                                <a class=\"article-category\" href=\"https:\/\/www.allencarr.com\/en-us\/articles\/addictions\/mindfulness\/\">Mindfulness<\/a>\n                                                                                                                                                                                                            <\/div>\n                    <\/div>\n                                                    <div class=\"sidebar-inner-section\">\n                        <span class=\"sidebar-sub-title\">Topics<\/span>\n                        <div class=\"article-categories\">\n                                                                                                                                                            <a class=\"article-category\" href=\"https:\/\/www.allencarr.com\/en-us\/articles\/addictions\/mindfulness\/mind-advice\/\">Mindfulness Advice<\/a>\n                                                                                                                                <a class=\"article-category\" href=\"https:\/\/www.allencarr.com\/en-us\/articles\/addictions\/mindfulness\/mind-health\/\">Mindfulness Health<\/a>\n                                                                                    <\/div>\n                    <\/div>\n                                <div class=\"sidebar-inner-section\">\n                    <span class=\"sidebar-sub-title\">Share this article<\/span>\n                    <ul class=\"social-list\">\n            <li class=\"social-list__item\">\n            <a class=\"social-list__item-link\"\n               href=\"\/\/www.facebook.com\/sharer.php?u=https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/\"\n               onclick=\"window.open(this.href, 'share popup','left=20,top=20,width=500,height=360,toolbar=1,resizable=0'); return false;\"\n               rel=\"nofollow noopener noreferrer\"\n               target=\"_blank\">\n                <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-facebook-fill.svg\" alt=\"Share to Facebook\"\/>\n            <\/a>\n        <\/li>\n                <li class=\"social-list__item\">\n            <a class=\"social-list__item-link\"\n               href=\"\/\/twitter.com\/intent\/tweet?url=https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/&#038;text=How to do a 30 minute body scan for mindfulness\"\n               onclick=\"window.open(this.href, 'share popup','left=20,top=20,width=500,height=360,toolbar=1,resizable=0'); return false;\"\n               rel=\"nofollow noopener noreferrer\"\n               target=\"_blank\">\n                <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-twitter-fill.svg\" alt=\"Share to Twitter\"\/>\n            <\/a>\n        <\/li>\n        \n        \n    <li class=\"social-list__item\">\n        <a class=\"social-list__item-link\"\n            href=\"https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/\"\n            data-behaviour=\"copy-link\" title=\"Click to copy\">\n            <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-sharelink-fill.svg\" alt=\"Copy link to clipboard\"\/>\n        <\/a>\n    <\/li>\n<\/ul>                <\/div>\n\n                            <\/div>\n            <div class=\"article__content\">\n                <h1 class=\"article__title\">How to do a 30 minute body scan for mindfulness<\/h1>\n\n                \n                                                    <p class=\"article__excerpt\">Learn how to practice a 30-minute body scan for mindfulness with renowned expert, Allen Carr. Cultivate awareness and relaxation within minutes. Start today!<\/p>\n                \n                \n                                                            <div class=\"article__image\">\n                                                                                    <img decoding=\"async\"\n     src=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/17163833\/mindfulness-meditation-bodyscan-simon-migaj-Yui5vfKHuzs-unsplash.jpg\"\n             srcset=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/17163833\/mindfulness-meditation-bodyscan-simon-migaj-Yui5vfKHuzs-unsplash-220x139.jpg 360w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/17163833\/mindfulness-meditation-bodyscan-simon-migaj-Yui5vfKHuzs-unsplash-440x278.jpg 768w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/17163833\/mindfulness-meditation-bodyscan-simon-migaj-Yui5vfKHuzs-unsplash.jpg 1440w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/17163833\/mindfulness-meditation-bodyscan-simon-migaj-Yui5vfKHuzs-unsplash.jpg 2000w\"\n             alt=\"\"\n               \/>\n                                                    <\/div>\n                                    \n                <div class=\"u-show-mobile article-social-bar\">\n                    <span class=\"sidebar-sub-title\">Share this article<\/span>\n                    <ul class=\"social-list\">\n            <li class=\"social-list__item\">\n            <a class=\"social-list__item-link\"\n               href=\"\/\/www.facebook.com\/sharer.php?u=https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/\"\n               onclick=\"window.open(this.href, 'share popup','left=20,top=20,width=500,height=360,toolbar=1,resizable=0'); return false;\"\n               rel=\"nofollow noopener noreferrer\"\n               target=\"_blank\">\n                <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-facebook-fill.svg\" alt=\"Share to Facebook\"\/>\n            <\/a>\n        <\/li>\n                <li class=\"social-list__item\">\n            <a class=\"social-list__item-link\"\n               href=\"\/\/twitter.com\/intent\/tweet?url=https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/&#038;text=How to do a 30 minute body scan for mindfulness\"\n               onclick=\"window.open(this.href, 'share popup','left=20,top=20,width=500,height=360,toolbar=1,resizable=0'); return false;\"\n               rel=\"nofollow noopener noreferrer\"\n               target=\"_blank\">\n                <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-twitter-fill.svg\" alt=\"Share to Twitter\"\/>\n            <\/a>\n        <\/li>\n        \n        \n    <li class=\"social-list__item\">\n        <a class=\"social-list__item-link\"\n            href=\"https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/\"\n            data-behaviour=\"copy-link\" title=\"Click to copy\">\n            <img decoding=\"async\" src=\"https:\/\/www.allencarr.com\/wp-content\/themes\/allen-carr\/public\/dist\/svgs\/social-sharelink-fill.svg\" alt=\"Copy link to clipboard\"\/>\n        <\/a>\n    <\/li>\n<\/ul>                <\/div>\n\n                \n                \n                \n                \n<section class=\"formatted-text \">\n\t<div class=\"container container--large\">\n\t\t<p>The\u00a0<a href=\"https:\/\/www.allencarr.com\/en-us\/mindfulness\/how-to-start-meditation\/\" target=\"_blank\" rel=\"noopener\">meditation\u00a0<\/a>helps to train parts of the brain associated with concentration. It can be helpful when starting out, to bring a color to the body part as you bring your attention to it. The intention is not to move the body part, just bring your attention to any sensations there may be in the body part such as warmth, coolness, tightness, or no sensation at all; with an intention not to change anything.<\/p>\n<h2>A 30 minute Bodyscan<\/h2>\n<ol>\n<li>\n<h3><strong>Posture<\/strong><\/h3>\n<p>Bring yourself into a comfortable position either seated on a chair, with cushions supporting your back (if necessary), laying down with your palms facing upwards or standing. Adjust your position so you are as comfortable as possible. Eyes can be closed, or softly focused.<\/li>\n<li>\n<h3><strong>Focus your attention<\/strong><\/h3>\n<p>To begin the meditation, bring your attention first to your breath, breathing in and out through your nose (or mouth if preferable), following the natural rhythm of your breath, no need to force the breath, just follow the breath as you feel the rise and fall of your belly as you breathe.<\/li>\n<li>\n<h3><strong>Begin the body scan<\/strong><\/h3>\n<p>Bring your attention first to the crown of your head. The aim is not to change anything here, just bring an attention to the crown of the head.<\/p>\n<p>Then, bringing your attention now to your forehead, your left eye, your right eye, your right ear and the back of your head, your left ear and the left jaw, maybe consciously now placing a space between your teeth, and resting and relaxing your tongue on the roof of your mouth.<\/p>\n<p>Focusing now on the right jaw, then the right side of the neck, and then the back of the neck, and now the left side of your neck, your left shoulder, dropping your attention onto the left shoulder and the left arm, the upper arm, lower arm, wrist, then hands and then fingers on the left-hand side.<\/li>\n<li>\n<h3><strong>Top of the chest<\/strong><\/h3>\n<p>Now bringing your awareness to the top of the chest, left chest, right chest, and the top of the back, there is nothing to do here just an awareness, and now the awareness is moving to the right shoulder, and continuing to focus on the right arm, the upper arm, the lower arm, the wrist, the hand, and then the fingers on the right-hand side. Then bringing your focus to your abdomen, your belly area and the lower back, your pelvis and then left hip. Now bringing your attention to the left leg, the whole of the left leg, focusing now on the top of the leg, on the left knee, and then lower leg and the ankle on the left-hand side, and then resting your attention on your left foot and then toes on the left-hand side. Now bringing your attention to the right hip, and the right leg, the whole of the right leg, the top of the leg and then focusing on the knee, then the lower leg and then the ankle on the right-hand side, and then resting your attention on your right foot then toes on the right-hand side.<\/li>\n<li>\n<h3><strong>Sweep attention downwards<\/strong><\/h3>\n<p>Now bringing your attention back to the top of the head, the crown of the head, and sweeping your attention downwards over the body parts, and seeing if any area of the body is holding any tension or stress, and if you are aware of any tension, maybe allowing these areas of tension, to be held in your awareness, just being present to them and holding them in your presence of awareness. Not trying to change anything \u2013 just being with what is there for you.<\/li>\n<li>\n<h3><strong>Ending the meditation<\/strong><\/h3>\n<p>Then slowly bringing your attention to your fingers and toes, maybe bringing some movement into these areas, taking a couple of good deep breaths, opening your eyes, and having a stretch.<\/li>\n<\/ol>\n<p>The body scan detailed here is part of the Allen Carr\u2019s Easyway program. Come and find out more on our FREE Easy way to\u00a0<a href=\"https:\/\/www.allencarr.com\/en-us\/booking-journey\/?addiction_id=taster&#038;session=online&#038;session_type=group\" target=\"_blank\" rel=\"noopener\">mindfulness taster class<\/a>.<\/p>\n<p><a class=\"button red hvr wider\" href=\"https:\/\/www.allencarr.com\/en-us\/mindfulness\/\">Find the Easyway to mindfulness<\/a><\/p>\n<p><a class=\"button blue hvr wider\" href=\"https:\/\/www.allencarr.com\/en-us\/mindfulness\/mindfulness-meditation\/\">What is mindfulness and meditation?<\/a><\/p>\n\n\n\t\t\t<\/div>\n<\/section>\n\n\n            <\/div>\n        <\/div>\n        <\/section>\n\n    <section class=\"related-articles u-background-white article-related-articles\">\n                \n                            \n                \n        <h3 class=\"related-articles__title u-text-center\">\n            Up next&#8230;\n        <\/h3>\n\n        <div class=\"container related-articles__container\">\n                                                                            <div class=\"article-preview article-preview--standard_altern u-hover-state\">\n    <div class=\"article-preview__columns article-preview__columns--standard_altern\">\n        <div class=\"article-preview__column article-preview__column--standard_altern\">\n            <a href=\"https:\/\/www.allencarr.com\/en-us\/mindfulness\/the-myth-of-control\/\" alt=\"article url\">\n                <div class=\"article-preview__image-wrap u-image-absolute\">\n                                                                                            <img decoding=\"async\"\n     src=\"https:\/\/www.allencarr.com\/wp-content\/uploads\/2026\/06\/microsoft-edge-1N49Cn7P0Fg-unsplash-1-1.jpg\"\n             srcset=\"https:\/\/www.allencarr.com\/wp-content\/uploads\/2026\/06\/microsoft-edge-1N49Cn7P0Fg-unsplash-1-1.jpg 360w,\n             https:\/\/www.allencarr.com\/wp-content\/uploads\/2026\/06\/microsoft-edge-1N49Cn7P0Fg-unsplash-1-1.jpg 768w,\n             https:\/\/www.allencarr.com\/wp-content\/uploads\/2026\/06\/microsoft-edge-1N49Cn7P0Fg-unsplash-1-1.jpg 1440w,\n             https:\/\/www.allencarr.com\/wp-content\/uploads\/2026\/06\/microsoft-edge-1N49Cn7P0Fg-unsplash-1-1.jpg 2000w\"\n             alt=\"\"\n               \/>                                    <\/div>\n            <\/a>\n        <\/div>\n\n        <div class=\"article-preview__column article-preview__column--standard_altern\">\n            <div class=\"article-preview__post-info article-preview__post-info--standard_altern\">\n                <div class=\"article-preview__taxonomy-terms\">\n                                            <a href=\"https:\/\/www.allencarr.com\/en-us\/articles\/addictions\/mindfulness\/mind-advice\/\" class=\"type-category term-primary\" alt=\"category term\">\n                            Mindfulness Advice\n                        <\/a>\n                                    <\/div>\n\n                <div class=\"article-preview__date-wrap\">\n                    <span>\n                        June 2026\n                    <\/span>\n                <\/div>\n            <\/div>\n\n            <div class=\"article-preview__title-wrap\">\n                <a href=\"https:\/\/www.allencarr.com\/en-us\/mindfulness\/the-myth-of-control\/\" alt=\"article url\">\n                    <h3 class=\"article-preview__title\">\n                        The myth of control and why it might be holding&#8230;\n                    <\/h3>\n                <\/a>\n            <\/div>\n\n            <div class=\"article-preview__description-wrap\">\n                Many successful women are taught that being prepared means staying in control, but this belief can quietly become a source of stress and self-doubt.\n            <\/div>\n\n                            <div class=\"article-preview__readtime\">\n                    <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 20 20\"><path fill=\"none\" d=\"M0 0h20v20H0z\"\/><path d=\"M10 2c4.42 0 8 3.58 8 8s-3.58 8-8 8-8-3.58-8-8 3.58-8 8-8m0 14c3.31 0 6-2.69 6-6s-2.69-6-6-6-6 2.69-6 6 2.69 6 6 6m-.71-5.29c.07.05.14.1.23.15l-.02.02L14 13l-3.03-3.19L10 5l-.97 4.81h.01c0 .02-.01.05-.02.09S9 9.97 9 10c0 .28.1.52.29.71\"\/><\/svg>\n                    <span>2 minute read<\/span>\n                <\/div>\n                    <\/div>\n    <\/div>\n<\/div>\n                                                                            <div class=\"article-preview article-preview--standard_altern u-hover-state\">\n    <div class=\"article-preview__columns article-preview__columns--standard_altern\">\n        <div class=\"article-preview__column article-preview__column--standard_altern\">\n            <a href=\"https:\/\/www.allencarr.com\/en-us\/mindfulness\/anxiety-stress\/\" alt=\"article url\">\n                <div class=\"article-preview__image-wrap u-image-absolute\">\n                                                                                            <img decoding=\"async\"\n     src=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/06\/17163518\/Mindfulness-for-anxiety-and-stress-motoki-tonn-X00q3RXcyZ4-unsplash-1316x1263-1.jpg\"\n             srcset=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/06\/17163518\/Mindfulness-for-anxiety-and-stress-motoki-tonn-X00q3RXcyZ4-unsplash-1316x1263-1.jpg 360w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/06\/17163518\/Mindfulness-for-anxiety-and-stress-motoki-tonn-X00q3RXcyZ4-unsplash-1316x1263-1.jpg 768w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/06\/17163518\/Mindfulness-for-anxiety-and-stress-motoki-tonn-X00q3RXcyZ4-unsplash-1316x1263-1.jpg 1440w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/06\/17163518\/Mindfulness-for-anxiety-and-stress-motoki-tonn-X00q3RXcyZ4-unsplash-1316x1263-1.jpg 2000w\"\n             alt=\"\"\n               \/>                                    <\/div>\n            <\/a>\n        <\/div>\n\n        <div class=\"article-preview__column article-preview__column--standard_altern\">\n            <div class=\"article-preview__post-info article-preview__post-info--standard_altern\">\n                <div class=\"article-preview__taxonomy-terms\">\n                                            <a href=\"https:\/\/www.allencarr.com\/en-us\/articles\/addictions\/mindfulness\/mind-advice\/\" class=\"type-category term-primary\" alt=\"category term\">\n                            Mindfulness Advice\n                        <\/a>\n                                    <\/div>\n\n                <div class=\"article-preview__date-wrap\">\n                    <span>\n                        July 2024\n                    <\/span>\n                <\/div>\n            <\/div>\n\n            <div class=\"article-preview__title-wrap\">\n                <a href=\"https:\/\/www.allencarr.com\/en-us\/mindfulness\/anxiety-stress\/\" alt=\"article url\">\n                    <h3 class=\"article-preview__title\">\n                        How to quit anxiety &#038; stress with mindfulness\n                    <\/h3>\n                <\/a>\n            <\/div>\n\n            <div class=\"article-preview__description-wrap\">\n                Learn how to effectively manage anxiety and stress with mindfulness techniques. Allen Carr provides step-by-step guidance to help you find tranquility.\n            <\/div>\n\n                    <\/div>\n    <\/div>\n<\/div>\n                                                                            <div class=\"article-preview article-preview--standard_altern u-hover-state\">\n    <div class=\"article-preview__columns article-preview__columns--standard_altern\">\n        <div class=\"article-preview__column article-preview__column--standard_altern\">\n            <a href=\"https:\/\/www.allencarr.com\/en-us\/mindfulness\/how-to-start-meditation\/\" alt=\"article url\">\n                <div class=\"article-preview__image-wrap u-image-absolute\">\n                                                                                            <img decoding=\"async\"\n     src=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/06\/17145026\/how-to-start-mediation-mor-shani-W3vmyoD0ifg-unsplash.jpeg\"\n             srcset=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/06\/17145026\/how-to-start-mediation-mor-shani-W3vmyoD0ifg-unsplash.jpeg 360w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/06\/17145026\/how-to-start-mediation-mor-shani-W3vmyoD0ifg-unsplash.jpeg 768w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/06\/17145026\/how-to-start-mediation-mor-shani-W3vmyoD0ifg-unsplash.jpeg 1440w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/06\/17145026\/how-to-start-mediation-mor-shani-W3vmyoD0ifg-unsplash.jpeg 2000w\"\n             alt=\"\"\n               \/>                                    <\/div>\n            <\/a>\n        <\/div>\n\n        <div class=\"article-preview__column article-preview__column--standard_altern\">\n            <div class=\"article-preview__post-info article-preview__post-info--standard_altern\">\n                <div class=\"article-preview__taxonomy-terms\">\n                                            <a href=\"https:\/\/www.allencarr.com\/en-us\/articles\/addictions\/mindfulness\/mind-advice\/\" class=\"type-category term-primary\" alt=\"category term\">\n                            Mindfulness Advice\n                        <\/a>\n                                    <\/div>\n\n                <div class=\"article-preview__date-wrap\">\n                    <span>\n                        July 2024\n                    <\/span>\n                <\/div>\n            <\/div>\n\n            <div class=\"article-preview__title-wrap\">\n                <a href=\"https:\/\/www.allencarr.com\/en-us\/mindfulness\/how-to-start-meditation\/\" alt=\"article url\">\n                    <h3 class=\"article-preview__title\">\n                        How to start meditation\n                    <\/h3>\n                <\/a>\n            <\/div>\n\n            <div class=\"article-preview__description-wrap\">\n                There is much neuroscience research to show regular meditation practice strengthens parts of the brain associated with concentration and decision making. Learn how to start.\n            <\/div>\n\n                    <\/div>\n    <\/div>\n<\/div>\n                                                                            <div class=\"article-preview article-preview--standard_altern u-hover-state\">\n    <div class=\"article-preview__columns article-preview__columns--standard_altern\">\n        <div class=\"article-preview__column article-preview__column--standard_altern\">\n            <a href=\"https:\/\/www.allencarr.com\/en-us\/mindfulness\/10-simple-mindfulness-activities-and-exercises\/\" alt=\"article url\">\n                <div class=\"article-preview__image-wrap u-image-absolute\">\n                                                                                            <img decoding=\"async\"\n     src=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/06\/17161924\/ashley-batz-betmVWGYcLY-unsplash-scaled.jpeg\"\n             srcset=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/06\/17161924\/ashley-batz-betmVWGYcLY-unsplash-scaled.jpeg 360w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/06\/17161924\/ashley-batz-betmVWGYcLY-unsplash-scaled.jpeg 768w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/06\/17161924\/ashley-batz-betmVWGYcLY-unsplash-scaled.jpeg 1440w,\n             https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/06\/17161924\/ashley-batz-betmVWGYcLY-unsplash-scaled.jpeg 2000w\"\n             alt=\"\"\n               \/>                                    <\/div>\n            <\/a>\n        <\/div>\n\n        <div class=\"article-preview__column article-preview__column--standard_altern\">\n            <div class=\"article-preview__post-info article-preview__post-info--standard_altern\">\n                <div class=\"article-preview__taxonomy-terms\">\n                                            <a href=\"https:\/\/www.allencarr.com\/en-us\/articles\/addictions\/mindfulness\/mind-advice\/\" class=\"type-category term-primary\" alt=\"category term\">\n                            Mindfulness Advice\n                        <\/a>\n                                    <\/div>\n\n                <div class=\"article-preview__date-wrap\">\n                    <span>\n                        July 2024\n                    <\/span>\n                <\/div>\n            <\/div>\n\n            <div class=\"article-preview__title-wrap\">\n                <a href=\"https:\/\/www.allencarr.com\/en-us\/mindfulness\/10-simple-mindfulness-activities-and-exercises\/\" alt=\"article url\">\n                    <h3 class=\"article-preview__title\">\n                        10 simple mindfulness techniques &#038; exercises\n                    <\/h3>\n                <\/a>\n            <\/div>\n\n            <div class=\"article-preview__description-wrap\">\n                Discover 10 uncomplicated mindfulness techniques &#038; exercises by Allen Carr. Enhance your well-being and find peace with these simple practices.\n            <\/div>\n\n                    <\/div>\n    <\/div>\n<\/div>\n                    <\/div>\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Learn how to practice a 30-minute body scan for mindfulness with renowned expert, Allen Carr. Cultivate awareness and relaxation within minutes. Start today!<\/p>\n","protected":false},"author":1,"featured_media":143685,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[643,684,761],"tags":[],"addiction":[26],"country":[],"class_list":["post-146682","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mindfulness","category-mind-advice","category-mind-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to do a 30 minute body scan for mindfulness - Allen Carr<\/title>\n<meta name=\"description\" content=\"Learn how to practice a 30-minute body scan for mindfulness with renowned expert, Allen Carr. Cultivate awareness and relaxation within minutes. Start today!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to do a 30 minute body scan for mindfulness - Allen Carr\" \/>\n<meta property=\"og:description\" content=\"Learn how to practice a 30-minute body scan for mindfulness with renowned expert, Allen Carr. Cultivate awareness and relaxation within minutes. Start today!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/\" \/>\n<meta property=\"og:site_name\" content=\"Allen Carr&#039;s Easyway\" \/>\n<meta property=\"article:published_time\" content=\"2023-10-07T15:37:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-11-25T13:56:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/17163833\/mindfulness-meditation-bodyscan-simon-migaj-Yui5vfKHuzs-unsplash.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"629\" \/>\n\t<meta property=\"og:image:height\" content=\"397\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"super.user\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@allencarr\" \/>\n<meta name=\"twitter:site\" content=\"@allencarr\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"super.user\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/mindfulness\\\/body-scan\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/mindfulness\\\/body-scan\\\/\"},\"author\":{\"name\":\"super.user\",\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/#\\\/schema\\\/person\\\/b9a090f65ea59b63f8637876f2e0e927\"},\"headline\":\"How to do a 30 minute body scan for mindfulness\",\"datePublished\":\"2023-10-07T15:37:00+00:00\",\"dateModified\":\"2024-11-25T13:56:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/mindfulness\\\/body-scan\\\/\"},\"wordCount\":9,\"publisher\":{\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/mindfulness\\\/body-scan\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/allen-carr-live.s3.eu-west-1.amazonaws.com\\\/wp-content\\\/uploads\\\/2022\\\/02\\\/17163833\\\/mindfulness-meditation-bodyscan-simon-migaj-Yui5vfKHuzs-unsplash.jpg\",\"articleSection\":[\"Mindfulness\",\"Mindfulness Advice\",\"Mindfulness Health\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/mindfulness\\\/body-scan\\\/\",\"url\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/mindfulness\\\/body-scan\\\/\",\"name\":\"How to do a 30 minute body scan for mindfulness - Allen Carr\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/mindfulness\\\/body-scan\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/mindfulness\\\/body-scan\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/allen-carr-live.s3.eu-west-1.amazonaws.com\\\/wp-content\\\/uploads\\\/2022\\\/02\\\/17163833\\\/mindfulness-meditation-bodyscan-simon-migaj-Yui5vfKHuzs-unsplash.jpg\",\"datePublished\":\"2023-10-07T15:37:00+00:00\",\"dateModified\":\"2024-11-25T13:56:37+00:00\",\"description\":\"Learn how to practice a 30-minute body scan for mindfulness with renowned expert, Allen Carr. Cultivate awareness and relaxation within minutes. Start today!\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/mindfulness\\\/body-scan\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/mindfulness\\\/body-scan\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/mindfulness\\\/body-scan\\\/#primaryimage\",\"url\":\"https:\\\/\\\/allen-carr-live.s3.eu-west-1.amazonaws.com\\\/wp-content\\\/uploads\\\/2022\\\/02\\\/17163833\\\/mindfulness-meditation-bodyscan-simon-migaj-Yui5vfKHuzs-unsplash.jpg\",\"contentUrl\":\"https:\\\/\\\/allen-carr-live.s3.eu-west-1.amazonaws.com\\\/wp-content\\\/uploads\\\/2022\\\/02\\\/17163833\\\/mindfulness-meditation-bodyscan-simon-migaj-Yui5vfKHuzs-unsplash.jpg\",\"width\":629,\"height\":397},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/mindfulness\\\/body-scan\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Anxiety\",\"item\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/mindfulness\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"How to do a 30 minute body sca&hellip;\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/#website\",\"url\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/\",\"name\":\"Allen Carr&#039;s Easyway\",\"description\":\"International\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/#organization\",\"name\":\"Allen Carr's Easyway\",\"url\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/allen-carr-live.s3.eu-west-1.amazonaws.com\\\/wp-content\\\/uploads\\\/2022\\\/12\\\/08154955\\\/favicon.png\",\"contentUrl\":\"https:\\\/\\\/allen-carr-live.s3.eu-west-1.amazonaws.com\\\/wp-content\\\/uploads\\\/2022\\\/12\\\/08154955\\\/favicon.png\",\"width\":512,\"height\":512,\"caption\":\"Allen Carr's Easyway\"},\"image\":{\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/x.com\\\/allencarr\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/#\\\/schema\\\/person\\\/b9a090f65ea59b63f8637876f2e0e927\",\"name\":\"Emma Hudson, MSc\",\"sameAs\":[\"https:\\\/\\\/allen-carr.test\"],\"url\":\"https:\\\/\\\/www.allencarr.com\\\/en-us\\\/authors\\\/emma-hudson\\\/\",\"image\":{\"caption\":\"Emma Hudson, MSc\",\"url\":\"https:\\\/\\\/allen-carr-live.s3.eu-west-1.amazonaws.com\\\/wp-content\\\/uploads\\\/2022\\\/02\\\/16104106\\\/author-emma-hudson.jpeg\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How to do a 30 minute body scan for mindfulness - Allen Carr","description":"Learn how to practice a 30-minute body scan for mindfulness with renowned expert, Allen Carr. Cultivate awareness and relaxation within minutes. Start today!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/","og_locale":"en_US","og_type":"article","og_title":"How to do a 30 minute body scan for mindfulness - Allen Carr","og_description":"Learn how to practice a 30-minute body scan for mindfulness with renowned expert, Allen Carr. Cultivate awareness and relaxation within minutes. Start today!","og_url":"https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/","og_site_name":"Allen Carr&#039;s Easyway","article_published_time":"2023-10-07T15:37:00+00:00","article_modified_time":"2024-11-25T13:56:37+00:00","og_image":[{"width":629,"height":397,"url":"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/17163833\/mindfulness-meditation-bodyscan-simon-migaj-Yui5vfKHuzs-unsplash.jpg","type":"image\/jpeg"}],"author":"super.user","twitter_card":"summary_large_image","twitter_creator":"@allencarr","twitter_site":"@allencarr","twitter_misc":{"Written by":"super.user"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/#article","isPartOf":{"@id":"https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/"},"author":{"name":"super.user","@id":"https:\/\/www.allencarr.com\/en-us\/#\/schema\/person\/b9a090f65ea59b63f8637876f2e0e927"},"headline":"How to do a 30 minute body scan for mindfulness","datePublished":"2023-10-07T15:37:00+00:00","dateModified":"2024-11-25T13:56:37+00:00","mainEntityOfPage":{"@id":"https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/"},"wordCount":9,"publisher":{"@id":"https:\/\/www.allencarr.com\/en-us\/#organization"},"image":{"@id":"https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/#primaryimage"},"thumbnailUrl":"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/17163833\/mindfulness-meditation-bodyscan-simon-migaj-Yui5vfKHuzs-unsplash.jpg","articleSection":["Mindfulness","Mindfulness Advice","Mindfulness Health"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/","url":"https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/","name":"How to do a 30 minute body scan for mindfulness - Allen Carr","isPartOf":{"@id":"https:\/\/www.allencarr.com\/en-us\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/#primaryimage"},"image":{"@id":"https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/#primaryimage"},"thumbnailUrl":"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/17163833\/mindfulness-meditation-bodyscan-simon-migaj-Yui5vfKHuzs-unsplash.jpg","datePublished":"2023-10-07T15:37:00+00:00","dateModified":"2024-11-25T13:56:37+00:00","description":"Learn how to practice a 30-minute body scan for mindfulness with renowned expert, Allen Carr. Cultivate awareness and relaxation within minutes. Start today!","breadcrumb":{"@id":"https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/#primaryimage","url":"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/17163833\/mindfulness-meditation-bodyscan-simon-migaj-Yui5vfKHuzs-unsplash.jpg","contentUrl":"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/17163833\/mindfulness-meditation-bodyscan-simon-migaj-Yui5vfKHuzs-unsplash.jpg","width":629,"height":397},{"@type":"BreadcrumbList","@id":"https:\/\/www.allencarr.com\/en-us\/mindfulness\/body-scan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.allencarr.com\/en-us\/"},{"@type":"ListItem","position":2,"name":"Anxiety","item":"https:\/\/www.allencarr.com\/en-us\/mindfulness\/"},{"@type":"ListItem","position":3,"name":"How to do a 30 minute body sca&hellip;"}]},{"@type":"WebSite","@id":"https:\/\/www.allencarr.com\/en-us\/#website","url":"https:\/\/www.allencarr.com\/en-us\/","name":"Allen Carr&#039;s Easyway","description":"International","publisher":{"@id":"https:\/\/www.allencarr.com\/en-us\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.allencarr.com\/en-us\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.allencarr.com\/en-us\/#organization","name":"Allen Carr's Easyway","url":"https:\/\/www.allencarr.com\/en-us\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.allencarr.com\/en-us\/#\/schema\/logo\/image\/","url":"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/12\/08154955\/favicon.png","contentUrl":"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/12\/08154955\/favicon.png","width":512,"height":512,"caption":"Allen Carr's Easyway"},"image":{"@id":"https:\/\/www.allencarr.com\/en-us\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/x.com\/allencarr"]},{"@type":"Person","@id":"https:\/\/www.allencarr.com\/en-us\/#\/schema\/person\/b9a090f65ea59b63f8637876f2e0e927","name":"Emma Hudson, MSc","sameAs":["https:\/\/allen-carr.test"],"url":"https:\/\/www.allencarr.com\/en-us\/authors\/emma-hudson\/","image":{"caption":"Emma Hudson, MSc","url":"https:\/\/allen-carr-live.s3.eu-west-1.amazonaws.com\/wp-content\/uploads\/2022\/02\/16104106\/author-emma-hudson.jpeg"}}]}},"_links":{"self":[{"href":"https:\/\/www.allencarr.com\/en-us\/wp-json\/wp\/v2\/posts\/146682","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.allencarr.com\/en-us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.allencarr.com\/en-us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.allencarr.com\/en-us\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.allencarr.com\/en-us\/wp-json\/wp\/v2\/comments?post=146682"}],"version-history":[{"count":0,"href":"https:\/\/www.allencarr.com\/en-us\/wp-json\/wp\/v2\/posts\/146682\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.allencarr.com\/en-us\/wp-json\/wp\/v2\/media\/143685"}],"wp:attachment":[{"href":"https:\/\/www.allencarr.com\/en-us\/wp-json\/wp\/v2\/media?parent=146682"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.allencarr.com\/en-us\/wp-json\/wp\/v2\/categories?post=146682"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.allencarr.com\/en-us\/wp-json\/wp\/v2\/tags?post=146682"},{"taxonomy":"addiction","embeddable":true,"href":"https:\/\/www.allencarr.com\/en-us\/wp-json\/wp\/v2\/addiction?post=146682"},{"taxonomy":"country","embeddable":true,"href":"https:\/\/www.allencarr.com\/en-us\/wp-json\/wp\/v2\/country?post=146682"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}