Mindfulness body scan: what it is, how to do it, and why it can help you through the grieving process

March 29, 2026 · Luca Luca · Uncategorized

Mindfulness body scanning is one of the simplest and most effective ways to regain a sense of calm when emotional pain becomes intense.

In grief, in fact, suffering is not just mental: it also manifests itself in the body, through tension, shortness of breath, tiredness or a feeling of tightness.

This technique helps you reconnect with your body, slow down your emotional response and create a more stable space within yourself.

In this article, we will look at:

  • what mindfulness body scan is
  • why it is useful during bereavement
  • when to use it
  • how to do it step by step
  • which psychological approaches it is linked to

 

What is mindfulness body scan

The body scan is a mindfulness practice that involves gradually and intentionally bringing your attention to different parts of the body.

It is not about “forcing” yourself to relax, but rather:

  • observing bodily sensations
  • acknowledging them without judgement
  • staying in touch with the body in the present moment

This practice was popularised by Jon Kabat-Zinn as part of the MBSR (Mindfulness-Based Stress Reduction) programme.

In the context of grief, the body scan becomes a particularly useful tool because it allows you to shift your attention from the mind to the body, interrupting the continuous flow of thoughts and emotions.

 

Why the body scan is useful in bereavement

When we lose a loved one, the body reacts.

Many people experience:

  • muscle tension
  • a lump in the throat
  • heaviness in the chest
  • shortness of breath
  • extreme tiredness

The nervous system often enters a state of heightened arousal.

The body scan helps to:

  • reduce emotional arousal
  • increase body awareness
  • create a breathing space within the experience of grief

It does not eliminate grief, but makes it more bearable when it arises.

If you are looking for other strategies to cope with the pain of loss, you can also read more here: Coping with grief: strategies, advice and exercises to help you through the loss of a loved one

 

When to use the body scan during grief

This practice can be used at various times. It is particularly useful when:

  • emotional pain becomes very intense
  • you feel tension in your body
  • you find it difficult to calm down
  • your mind is filled with repetitive thoughts
  • you feel overwhelmed

It can also be useful as a daily practice, to build a foundation of greater stability.

You don’t need to wait until you’re feeling really bad: the body scan also works well as a way to prevent emotional build-up.

 

How to do a mindfulness body scan (step-by-step guide)

Below is a practical guide to get you started.

 

1. Find a comfortable position

You can practise:

  • lying down (ideal for beginners)
  • sitting with your back against a chair
  • or even sitting on a chair with your feet flat on the floor

The important thing is that your body is stable and supported.

 

2. Focus on your breathing

Start by observing your breath.

You don’t need to change it. Simply notice:

  • the air coming in
  • the air leaving

This helps to start shifting your attention towards your body.

 

3. Start scanning from the bottom

Focus your attention on your feet.

Ask yourself:

  • What do I feel here?
  • Warmth, cold, pressure, tingling?

Don’t look for specific sensations. Even “I don’t feel anything” is fine.

 

4. Move slowly up through your body

Continue scanning, bringing your attention to:

  • feet
  • calves
  • knees
  • thighs
  • pelvis
  • abdomen
  • chest
  • shoulders
  • arms
  • hands
  • neck
  • face

In each area:

  • stop for a few seconds
  • observe without judging
  • let the sensation be what it is

 

5. If your mind wanders, gently bring it back

It is normal for the mind to wander.

When this happens:

  • notice it
  • bring your attention back to your body

Without judging yourself.

 

6. Conclude with an overview

At the end, try to sense your body as a whole.

Note:

  • the contact with the surface
  • the body’s presence in space

Stay with this overall perception for a few moments.

 

How long should the body scan last?

It can last:

  • 5 minutes (short version)
  • 10–15 minutes (standard version)
  • 20–30 minutes (full version)

If you’re just starting out, you can begin with just a few minutes.

Consistency is more important than duration.

 

Common mistakes to avoid

Many people think they are ‘doing the body scan wrong’.

In reality, the most common mistakes are:

  • Trying to relax at all costs. The body scan is not a direct relaxation technique. Relaxation is often a consequence, not the goal.
  • Judging your own sensations. There are no right or wrong sensations.
  • Expecting immediate results. It is a practice that works over time.
  • Forcing your attention. If an area is difficult to sense, you can simply move on.

 

What happens during the practice

During the body scan, you may experience:

  • relaxation
  • increased awareness
  • the emergence of emotions
  • new bodily sensations

Sometimes emotions related to grief may also surface.

This is normal: the body is a space where pain expresses itself.

If the experience becomes too intense, you can pause and return to your breath or your surroundings.

 

The body scan and emotions in grief

In grief, the body scan helps to:

  • recognise where the pain manifests in the body
  • create some distance from your thoughts
  • develop a more manageable relationship with emotions

To better understand the role of emotions in grief, you can read more here: Emotions in grief: a comprehensive guide to what you might feel after a loss

 

Which psychological approaches is it linked to

The body scan is used in various therapeutic models.

 

1. Mindfulness (MBSR)

The main context is the Mindfulness-Based Stress Reduction programme developed by Jon Kabat-Zinn.

 

2. ACT (Acceptance and Commitment Therapy)

In ACT, the body scan helps to:

  • develop awareness
  • reduce identification with thoughts
  • stay in the present

 

3. Somatic therapies

Approaches such as:

use similar practices to regulate the nervous system.

 

4. Compassion Focused Therapy (CFT)

The body scan can also be used to:

  • develop inner security
  • increase connection with the body

 

When professional support may be helpful

The body scan is an accessible practice, but it is not always sufficient.

If the following arise during the practice:

  • overwhelming emotions
  • traumatic memories
  • severe distress

it may be helpful to discuss this with a therapist specialising in grief and loss

 

The body scan in different experiences of grief

This technique can be helpful in various situations:

  • recent bereavement
  • complicated grief
  • sudden loss
  • anticipatory grief

The ways in which the body reacts can vary.

To explore the different forms of grief: Types of Grief and Loss: all the forms of pain that can change your life

 

Mindfulness body scan is a simple yet powerful practice.

It does not eliminate the pain of grief, but it helps to:

  • make it more bearable
  • reduce emotional arousal
  • create a space of presence

Over time, it can become a valuable tool for navigating grief with greater stability.

Because grief is not something to be eliminated. It is something to be worked through. Even through the body.