Vipassana Body Scan — Goenka Traditionvipassana theravadaOnce attention is steady (see Ānāpānasati), it is moved systematically through the body, part by part, simply observing whatever sensation is present — without reacting to it as good or bad. Over repeated practice this retrains the automatic craving/aversion response into equanimous observation, which is the lineage's core claim about how it reduces suffering around chronic sensation, not by numbing it but by changing the relationship to it.What it's for

Chronic Pain — This lineage separates raw sensation from the reaction that forms around it, and treats the second as the larger part of ongoing suffering. Scanning the body in order is a way of meeting sensation without the habitual bracing, which is understood to be what turns pain into something continuous. It makes no claim on the sensation itself.

Tension Headache — This lineage separates the sensation in the neck and jaw from the bracing that gathers around it, and treats the second as the larger part of what is actually felt. The scan moves through the body in order, meeting the tight places without the habitual flinch that adds to them. It makes no claim on the ache itself — only on the reaction, which is understood to be what keeps it topped up through the day.

Where to practise it

20 Minute Guided Meditation for Reducing Anxiety and Stress--Clear the Clutter to Calm Down