If the practice makes things worse, stop. The practice is one limb of a two-limb plan when the state is clinical. If suicidal thoughts are present, contact 988 (US) or your local crisis line today.
Quick Answer
The Vipassanā Body Scan is the Mahasi-lineage Theravāda body-awareness practice adapted by Kabat-Zinn for MBSR (1979). Drawn from the Satipatthana Sutta (MN 10) and Mahasi Sayadaw's Practical Insight Meditation (1971), the practice notices the body crown-to-feet without trying to change anything. Sit with the body.
Tradition and source
Tradition
Burmese Theravada (Mahasi Sayadaw lineage)
Classical source
Satipatthana Sutta (Majjhima Nikāya 10), the second foundation of mindfulness, kāyānupassanā (contemplation of the body)
Modern source
Mahasi Sayadaw, Practical Insight Meditation (1971); U Pandita, In This Very Life (1992)
What this practice does
Kabat-Zinn adapted this from Mahasi-lineage vipassanā for MBSR; the practice in the Visuddhimagga goes back to the 5th century CE. Notice that you are not trying to relax the body. You are noticing the body. Those are different practices, and confusing them is one of the most common ways the practice gets diluted.
How to practice
The instructions below run 20 to 45 minutes. Read through all the steps before you begin. The practice is not the goal; you are.
Lie down or sit upright; the practice works in both postures.
Begin at the crown of the head; notice whatever sensation is there (or its absence).
Move attention slowly down through face, neck, shoulders, arms, hands.
Continue through the chest, belly, back, hips, legs, feet.
Soft inward labels are optional, "warmth," "pressure," "tingling", they anchor noticing without analysis.
When you reach the feet, sweep back up to the crown; one full pass is one round.
What to notice, and when to stop
Best for which inner weather
According to Aria's comparative-traditions framework, this practice is the matched prescription for the following inner weathers. Tap any to read the full weather prescription.
Take the 12-question Inner Weather Reading → to find your dominant weather today.
Difficulty and duration
Duration
20 to 45 minutes
Difficulty
intermediate
Category
Body and Somatic
Crystal companion
In Crystal Cassandra's work, certain stones are the somatic companion to certain practices. The pairing is not magical; it is a steady weight in the palm that becomes part of the noticing.
Amethyst
Amethyst is the stone most associated with concentration practice in the modern Western canon, many practitioners place it within sight during sitting practice or hold a small piece in the lap. The classical association with the crown chakra makes it the conventional pairing for ānāpānasati. (Never leave Amethyst in direct sunlight, colour fades.)
Related practices
These practices complement Vipassanā Body Scan (Mahasi Noting Method), same category, or matched to overlapping inner weathers.
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Return to the full 25-practice library, organised by category and tradition.
Open →Inner Weather Reading
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