Release Tension And Relax Your Body In This Gentle Body Scan

Take a few quiet moments to reconnect with your body.

This gentle guided body scan takes your awareness slowly from the crown of your head to your toes, inviting your breathing to soften, your muscles to relax and the tension of the day to begin to ease.

Perfect for a mindful pause, stress relief, relaxation, calming a busy mind or winding down before sleep.

You don’t need to achieve anything. Simply listen, breathe and notice.

Best enjoyed with headphones.

Spoken by Nadina.

The Witch In The Moon, beautiful guided meditations for relaxation, sleep, nature, everyday magic and moments of quiet.

Transcript

Welcome, Dear one. Find a comfortable position. Either seated or lying down. Somewhere where you can allow your body to soften let your hands rest easily and when you are ready gently close your eyes Take a slow breath in through your nose. And breathe out through your mouth. Again, Breathing in. And slowly letting it go A deep unhurried breath in. And a long, Soft breath out. There is nowhere else you need to be for these next few minutes Nothing you need to sew. Nobody you need to become. Now bring your awareness to the very top of your head. Your forehead. And allow the tiny muscles around your eyes to soften. And clench your jaw. Let your tongue rest gently in your mouth. And feel your whole face becoming softer. Now allow your awareness to travel down into your neck. And across your shoulders. Notice if you are holding any tension here. You don't need to force it away. Simply breathe into the space And as you breathe out, Imagine your shoulders becoming a little heavier. A little softer. And bring your attention down through your arms. Your upper arms. Into your elbows. Your forearms. Your wrists. All the way into your hands. Noticing your palms. Your fingers. Even the tips of your fingers. Feel the quiet life within them Now bring your awareness to your chest. Notice the gentle rise as you breathe in and the fall as you breathe out. Feel the steady rhythm beneath everything Breathing in. . . And breathing out. Nothing to change. Just simply noticing. Let your attention move down into your stomach Allow your belly to soften. You don't need to hold yourself in just allow the breath to move freely feel into your lower back. You're waste. Your hips. And the weight of your body beneath you. Imagine the surface supporting you. Taking just a little bit more of your weight. For you are allowed to be held. Now travel down into your thighs. The front of your thighs. The back of your legs. Your knees. Allow your awareness to continue slowly down through your calves. Your ankles. And into your feet. Notice your heels the soles of your feet. Your toes. Right to the very tips. And now, Rather than focusing on one place, Become aware of your whole body. From the crown of your head. All the way to your fingertips. And down to your toes one whole body. Breathing. Resting. Simply here. Notice whether anything feels different from when you began. Maybe your breathing is slower. Your body may feel heavier. You may feel a little more present There is nothing you are supposed to feel. This moment is enough, Exactly as it is. Take one deeper breath in. . . And as you breathe out, Imagine any remaining tension gently draining downwards. Through your body. Through your feet. And away. Take another slow breath in. Feeling the space around you noticing the surface beneath you and begin to bring a little movement back into your fingers. And back into your toes Gently roll your shoulders. And stretch your body. When you are ready. Slowly open your eyes Take your time, There's no rush. Carry a little of this stillness with you as you return back to your day. Or as you drift quietly towards sleep. Blessed be.