Body scans are often described as “active meditation”.

Below is a common list of steps you can use to perform a body scan outside of sessions.

Start by getting comfortable, possibly in a seated position. Close your eyes.
Notice how your feet feel on the floor. Slowly, move your attention to your ankles, knees, thighs, and then pelvis. Identify temperature, pressure, tension, and any other sensations as you move up your body.
When you feel any tension, take a deep breath and exhale as you release it. When you feel the body part relax, you can move to the next one.
When you finish with your lower body, do the same with your upper body. Include some of your internal organs like your stomach, heart, and lungs.
Finally, end by focusing on your neck, head, and face.