10 Minute Body Scan

Release tension and return to inner ease with this calming 10 minute body scan.

You’ll begin by connecting with gentle breathwork to settle the nervous system and invite your body to soften. As you’re guided through each area of the body, you’ll visualise a warm light moving slowly from head to toe, soothing, melting, and dissolving any tightness held within.

This peaceful practice is supported by 4 Hz theta brainwave music, helping your mind drift into a deeply restorative state. Ideal for emotional reset, relaxation, and winding down after a busy day.

Whether you’re seeking relief from stress, grounding before sleep, or simply a moment of quiet, this guided body scan offers a gentle pathway back to balance and inner calm.

When to listen:

Evening wind-down
Anytime you need grounding
After a busy or overwhelming day

Music of Wisdom 4hz Theta Music

Transcript

Allowing the body to settle and the eyes to close and being aware of the connection of the body and the surface beneath you feeling the weight of the body beginning to deepen your breath breath slowing in and out slowing in and out in this quiet calm rhythm and out like waves slowing in and out each inhale bringing a sense of calm and each exhale body sinking deeper and deeper into rest and now imagine a soft golden light hovering just above the crown of the head and allow the warmth from the light to drift down to the top of the head the forehead and to the eyes warming and melting any tiny muscles behind the eyes and softening the space between the eyebrows allowing this light to glide down to your cheeks and melting any tightness in your jaw and perhaps allowing your lips to part slightly as this warming light flows down the throat to the neck shoulders melting soothing the muscles and loosening any weight that you've been carrying breath in as you breathe out allow the shoulders to drop down softening the arms growing heavy as the light travels down the arms warming and melting the muscles it's as though sunlight itself has softened into liquid gold allow this light to travel down to your hands and fingers a comforting radiance soothing each joint and each tendon feeling spreading across your chest surrounding your heart each inhale gathers warmth each exhale softens any remaining tension eases away light flowing down into the ribs and the belly warming and releasing any muscles of the abdomen a place that often holds worry or strain perhaps you notice a gentle sense of surrender here as if the body finally remembers how to rest this golden warmth moves down through your hips and thighs traveling down through your knee calves down to your feet and toes your entire body is now bathed in a warming golden light allow this light to warm and melt any tension or tiredness beginning to draw the awareness to the room you're in and noticing how you feel opening the eyes