Relax Deeply With A Brief Body Scan

Join Carolyn for a brief, yet highly effective body scan to consciouly relax key points that hold on to tension. Practice presence by listening to her guidance and willing areas of tightness to let go - something we all need, every day. Tension and hardness accumulate with various types of stressors and it's challenging to find calm or ease when the physical body is holding on. This is a great way to prepare for a long, quiet, self-guided meditation practice, to listen to at midday as a refresher, or at the end of a busy day to prepare for a deep rest. Expect to meditate with the most tangible tool available - your body.

Transcript

Find a comfortable way to sit or for this particular exercise you might prefer to lie down on your back.

And then close your eyes.

Let your breath be natural.

And notice how your body feels in this moment.

Conduct a broad scan from your head all the way down to your toes.

Pay attention to all the sensations you feel in different parts of your body.

As I guide you through this body scan,

You might like to imagine that you're sitting just outside your body looking at it.

And then close your eyes.

And then close your eyes.

As I guide you through this body scan,

You might like to imagine that you're sitting just outside your body looking at it.

And the parts that I'll speak about.

And know that learning how to relax the body this way is an important part of meditation.

Oftentimes Often times we try to sit still in meditation and we realize how much pain our bodies are holding onto,

Or how much tension our bodies are holding onto because we've been protecting ourselves and gripping with tightness for so long.

Relaxing in this way with a body scan is a great way to prepare your body and your mind to feel more open and clear and present.

So take your focus into your eyes now,

Your eyebrows,

Your forehead,

And let go fully through all the tiny muscles around your eyes.

Next,

Rest your focus into your mouth,

Around your jaw,

Your tongue,

Your lips.

Relax and let go of any hardening in your mouth.

Become aware of your chest and both your shoulders.

Let go around your shoulders.

Let any hardness melt or soften.

Take your inner gaze down into your low belly and un-grip your low belly and your low abdomen.

Sometimes it's surprising to realize how much tension we've been holding onto in the stomach.

You don't have to hold in the stomach.

Let it go.

Just relax.

Become aware of your whole lower body.

So from your hips down through your bum,

Both your legs and into your feet.

Let go in your legs.

Let your whole lower body feel heavier and earthier.

Slowly float your palms to touch in prayer and feel a sense of relaxation through your palms as they press together.

Make a little commitment to explore this practice of relaxing your body at some point throughout the day today or several points.

It takes practice and it takes time to let go of the rigidity that has built up over years.

Give yourself the sense of ease whenever you can throughout today simply by stopping and inviting yourself to let go.

Namaste.

Reviews

A great way to close out the day before getting ready for sleep

Beautifully simple, just perfect for morning and evening resetting.

Thank you for not having distracting music. You have a lovely voice and suggest clear movement. Very relaxing.

Simple but effective. It was my first meditation ever and I was able to relax and feel my body.

This is a great meditation! Thank you! It was good to be aware of my tension and then release it all.

Thank you so much ! I found just this short body scan very effective! Namaste 🙏

Extremely helpful and informative! Thank you so much for creating and sharing 🙏💗✨

A perfect meditation to fit in when the day is full. It created a sense of spaciousness and ease. Lovely 🌿🙏🏽✨

wow! i never realized how much tension i have in certain parts of my body. i carry my stress there. thank you for helping me become aware of the work i need to do,

Thank you. Very calming.

Skillfull in practicing letting go and relaxing. Interesting to see how fast my body goes back to tension and gripping. I can see how this practice can have a big impact. Thank you.

Short and direct straight to the point. Wonderful. Namaste.

A starting point bodyscan for becoming aware of body and what it is holding

I’m deeply grateful to have found this beautiful meditation 🧘‍♀️ practice today. I never realized how much I grip and tense 😬 my body. Thank you 🙏 for sharing this beautiful practice with us all :) many blessings

Thank you for this simple and helpful practice. 🙏

Easy reminder to check in as often as we recognize life’s supposed to be

Lovely practice♾️⚘️☄️⚘️
Thank you kindly✨️🌚
Namaste🙏🏼✨️🖤🪔📿

Very good scan. Hi especially enjoyed the part when we were told to observe our body as if from the outside.

Brief and effective focus on releasing built up tension, short and sweet.

This simple body scan worked well for me. Thank you