Feeling tense or distracted? Looking to feel more connected to your body and/or more present in the current moment? Carve out a few minutes to reset with our guided body scan from our Mindful Sex course.

The Body Scan: A Mindful Practice for Pleasure & Presence

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How a Simple Body Scan Can Shift Your Mood, Mindset & Pleasure Potential

Feeling tense, distracted, or disconnected from your body? You’re not alone. Whether you’re responding to the daily grind, grappling with stress-induced irritability, or simply feeling off-centre, your nervous system might be asking for a reset.

In this episode, I (Dr. Jess) flew solo to offer a practice from our Mindful Sex course—a guided body scan designed to help you slow down, breathe more deeply, and root yourself in your physical sensations.

The benefits aren’t limited to the bedroom (though that’s a lovely bonus). Grounding practices like the body scan can enhance everyday emotional regulation, increase body confidence, and support more intentional intimacy—solo or partnered.

This practice is simple, accessible and doesn’t require any fancy gear (though if you’re in the mood to pair presence with physical pleasure, we’ve got you covered below).

What Is the Body Scan?

At its core, a body scan is a mindfulness practice that invites you to gently observe your bodily sensations from head to toe (or feet to head, depending on your vibe). You don’t have to change or fix anything. You’re simply tuning in, noticing, and making space for whatever comes up—tension, ease, warmth, stillness, even numbness.

And yes, this too can be erotic. As you become more familiar with how your body feels, you can become more attuned to how you want it to feel.

When Life Gets Loud, Slow Down

As I shared on the podcast, my tolerance for stress has felt especially low lately. I’ve been snapping at things that usually wouldn’t phase me (looking at you, closet door). My routine has been a bit chaotic, and I haven’t been doing the things I know help me feel grounded—like movement, mindful practices, and time offline.

So instead of berating myself, I’ve been trying to return to basics. One of those basics is this body scan, which focuses on breath and bodily sensation in a calming, accessible way. If you need a quick pause to breathe, feel, and re-centre, this one’s for you.

Your Guided Body Scan

In under ten minutes, this guided exercise will help you:

Breathe with more awareness 

Tune into tension and ease without judgment 

Gently increase body awareness 

Begin (or continue) your journey toward sensual, mindful connection 

You’ll explore physical sensations from your feet up to your jaw, without needing to “do” anything. There’s no goal other than to notice and be present. And yes, this presence can spill into more pleasurable, connected sex—but it starts with your own breath.

Expand Your Practice with the Mindful Sex Course

If you find the body scan grounding, you might love our full Mindful Sex course. It includes over 20 video/audio guides and dozens of strategies to help you slow down, communicate with confidence, and savour every last touch.

The goal? To help you feel more present, more connected to your body, and more attuned to pleasure—however you define it.