This body scan practice invites you to notice where you're holding tension in your body and gently release it,
Helping you process a stressful situation and bringing you back to the present moment.
Begin by finding a quiet place where you can sit or lie down comfortably.
Close your eyes if that feels right for you and take a conscious breath in through your nose letting your belly expand,
Hold it at the top,
And then exhale through your mouth seeing if even just that helps to let go of any tightness that you're holding onto.
As you breathe,
Bring your attention to your body.
Notice the sensation of your feet touching the ground or the surface that you're resting on.
Feel the weight of your legs,
The way they support you.
Take a moment to check in.
Are your legs relaxed or are you holding any tension there in your feet,
In your ankles,
In your toes?
If you notice tension,
See if you can soften it,
Letting that part of your body melt into relaxation.
Next,
Move your awareness up to your lower back and hips.
Often we hold stress in this area without realizing it.
Gently notice if there's any discomfort or tightness there.
Taking a breath in and as you exhale,
Letting go of any tension you might find there.
Letting your hips and lower back release.
Moving up the body to focus on your abdomen,
Your chest,
And your heart space.
This is often where we hold the emotions of the day.
Breathe into this area,
Letting the air expand your chest,
Expand your abdomen,
And as you exhale,
Imagine any built-up stress melting away.
Let your breath be a gentle reminder to your body that it's safe to let go now.
Move up to your shoulders,
Neck,
Jaw,
Places that often carry the weight of our worries.
Notice if you're tensing in these areas.
Take a deep breath in and as you breathe out,
Let your shoulders drop,
Let your neck soften,
And allow your jaw to unclench.
Release the tightness that no longer needs to stay.
Finally,
Bring your awareness to your face,
The space around your eyes,
And your forehead.
If you notice furrowed brows or a tight expression,
See if you can soften these muscles.
With your exhale,
Feel your entire face relax,
Letting go of any lingering stress or anxiety.
Focusing on your arms,
Let go of tension there.
Now take a few moments to notice your whole body as one,
Breathing gently in and out.
Feel the ease and calm spreading through every muscle,
Every cell.
Remind yourself that it's safe to let go of any tension that you're carrying.
You've given yourself the gift of presence,
The gift of release.
And when you're ready,
Begin to gently wiggle your fingers and your toes,
Bringing your awareness back to the present moment.
Take one last deep breath in and as you exhale,
Open your eyes.
Feeling more connected,
Grounded,
And at ease.
