Relaxation Body Scan

In this guided body scan meditation, we gently move attention through the body to support relaxation, softness, and letting go. Using both awareness of the body and calming guidance for the mind, this practice invites you to release tension, settle the nervous system, and reconnect with a sense of ease. Rather than trying to force relaxation, you’ll be encouraged to gradually soften into the present moment and allow the body to rest. This practice is ideal for unwinding at the end of the day, reducing stress, or creating space for deep restorative rest. Please note: as this practice promotes deep relaxation, it should not be used while driving or operating machinery.

Transcript

Okay. Well, I know I. . . Had something unexpected happen, As many of us do in our lives. And I was rushing over to set everything up. I'm happy that I'm here. However, Maybe what I recommend for everyone before we get started in the next minute or so is just to. . . Just to settle. Sometimes life can feel like. . . Somebody's shaking up the snow globe. And. . . What I invite us to do right now is just to place that snow globe down. And just to begin to settle, Settle the body. Settle the nervous system. Maybe taking some deeper breaths, Maybe stretching. Beginning to arrive in this place. At this time. And what we're gonna be exploring today, What we're gonna be practicing today is a relaxing body scan. I know there's many, Many ways to do body scans. Today. The focus is gonna be on intentionally. Down regulating the nervous system. Relaxing the muscles, Getting more comfortable. And perhaps by doing so the mind can begin to settle. If you haven't already, I invite you to find a comfortable position. Whether that's seated or laying down, Standing, And seeing if you can. You can get more comfortable. To adjust the cushion, The mat. The clothes. To really get a sense of I'm here. I'm ready to practice. And my body is feeling comfortable. May that comfort be optimal. In spite or despite anything that's going on right now. You might be experiencing some pain or some difficulties. So the goal is not to. . . Ignore that. In the midst of that, Being as comfortable as we can. You and sometimes to help us do that. We can actually tense up a little bit or. . . Tense up a part of that body. And then intentionally let it go. Soften it. We can also. Breathe more deeply. Down into the diaphragm. The sides, The back. And to really. . . Extend that exhalation. Breathing in, Filling up, Expanding, And on the exhale, Letting go, Releasing. As best we can. And now the invitation is to bring your attention to the whole body. As if you are shining this spotlight of gentle, Relaxing awareness to the whole body. And there might be. Some tension, Some discomfort that you're noticing and exploring if you can. Maybe breathe into that area. Maybe turn up the knob around the attitude of gentleness and care and compassion. To soften. To relax. And when you're ready, Now shifting the attention to the left foot. Perhaps wiggling the toes. Noticing if there's any sensations here. Tingling, Pressure. Contact, Temperature. Exploring the possibility of intentionally relaxing and softening this part of the body. Perhaps breathing with or into this. This part that we're focusing on. And then moving the attention. To the rest of the foot, Up towards the ankle. Moving up to the calf and the shin. Towards the knee. Up towards the thigh. Intentionally as best we can. Relaxing. Softening, Bringing a gentle awareness to the left leg. And if at any point in time the mind wanders away, We notice the attention goes to thinking, Planning, Daydreaming, Analyzing. We might be noticing there's lots of thoughts. We'll see if we can bring a gentle, Relaxing awareness to that. My mind is busy today. Perhaps being with that. Just for a moment before returning attention back. To the lake. Now moving the attention. To the right foot. Bringing these same qualities. Of how we're paying attention. To the right foot. To the right ankle. And calls. The right calf and shin. The right knee. Scanning up to the right thighs. To the pelvis. To the hips. To the butt cheeks. Softening, Relaxing. Letting go as best we can. And from here, Escorting the attention to the hands and the fingers. Breathing with, Breathing into the hands. And then slowly scanning up to the wrist. Bringing this gentle, This kind way of paying attention. And then in your awareness, Practicing. Letting go and softening, Relaxing. The forearms. And if at any point in time. . . It's relevant or feels right. Some self-compassion touch. Placing the hands on this part of the body. The elbows. The arms, Biceps, And triceps. The shoulders. Perhaps on the next out breath, Moving the attention to the belly. Noticing the rising and the falling as the body breathes. Relaxing breath as best we can. Bringing that attention to the back and the sides and the chest. Practicing an intentional softening. Releasing, Relaxing, Letting go. When the mind wanders away from the body, As it inevitably does, Hello, Thoughts. Thank you, Mind, For thinking. Maybe noticing any tension that arose with that and softening that. Relaxing that as best we can. And when you're ready, Moving to the neck. Shifting to the face. We often hold a lot of tension in the jaw or the tongue, Maybe exploring softening, Relaxing that. Relaxing the face. The head as best we can. And now widening to the whole body. From the bottom to the top, Inside and out. With each in-breath. An awareness, An acknowledgement, A presence. And on the out-breath, Letting go. A relaxing, A letting be. Perhaps. Exploring the possibility of taking this awareness. This gentleness, This care that we've been cultivating. Into the rest of the day. Or maybe just the next few moments. Knowing you can stay here as long as you'd like. However, If you're on a schedule and you need to go to what's next, Gently beginning to move the body. Maybe wiggling the toes, The fingers, Stretching. Opening the eyes if you had them closed. Thank you.