My Favourite Body Scan Reset

My Favorite Body Scan Reset

This is my favorite kind of body scan — a simple, soothing reset you can use at any point in the day when you need to pause and return to yourself. In just a few minutes, we’ll move gently from the toes all the way up to the crown of the head, releasing tension in the places that hold it most: the shoulders, the jaw, the belly. With each exhale, you’ll soften a little more.

The breath is our anchor throughout, especially the cool air entering at the nose and the warm air leaving on the exhale. There’s no need to strive or “do it right.” This isn’t about fixing anything — it’s about remembering that your body already knows how to return to ease.

Use it as a midday reset, a transition between tasks, or a way to clear your mind before stepping into the evening. This is a gentle practice to remind you: you are here, you are enough, and you can begin again at any moment.

Transcript

Welcome,

Dear one,

Wherever you are,

Whatever this day has asked of you,

This moment is for you.

By the end of this short but powerful meditation,

You will feel grounded,

Centred and ready to return to your day.

For now,

Just lovingly release any thoughts that slip into your mind,

Knowing you can come back to them later on.

Right now,

This time is for you.

First,

Bring your attention to your breath.

Notice the cool air as it enters through your nose.

Notice the warmer air as it leaves.

No need to change it.

Just notice it.

Now,

Gently shift your awareness to your toes,

Unclench them,

Let them soften into the ground or into your shoes,

And bring that softness into your feet,

Your ankles,

Release.

Move into your calves and shins.

Feel the muscles ungrip,

Feel your knees soften,

And now notice your thighs,

Allow them to grow heavy,

Supported by the surface beneath you.

As these powerful muscles loosen,

Bring your awareness now to your hips,

The place that often holds the weight of the day.

Breathe into this space and let them release.

Feeling the relief,

Flood your body as this area lets go,

And shifting up into your belly,

Feel the rise and fall with your breath.

Let your stomach loosen,

No holding,

No bracing,

Just ease.

And now your chest.

Notice the gentle lift as air enters through your nose and the soft fall as it leaves.

Release the muscles along your back,

Feeling your spine loosen and relax,

And bring your awareness into your shoulders,

Another place where tension loves to hide.

On your next exhale,

Let them drop,

Let them rest.

Soften through your arms,

Your hands,

And your fingers.

Notice any gripping and let it go.

And now for your neck,

Unclench your jaw and soften the space between your eyebrows.

Let your whole face relax,

Eyes soft,

Forehead smooth,

Your scalp at ease.

Feel your body as a whole now,

The air flowing in and out of your nose,

Your muscles released one by one,

A reset just for you right here in the middle of your day.

Take one last slow inhale through your nose,

And a long,

Easy exhale.

And now carry this softness with you as you step back into your day.