Pain and Tension Release

A short body scan to assist in releasing pain and/or tension in the body.

Transcript

Begin by settling into a comfortable posture.

Start letting go of busy thoughts and ideas and begin to focus on your breath.

Close your eyes softly.

Now gently gather all your attention into your body.

Bring your focus to the top of your head.

Focusing on the crown of your head,

Imagine that all the pain and tension in your head melts away.

Slowly move your attention to your forehead and your temples.

Imagining any headache or pain dissolves away,

Disappearing as you place your mind on this part of the body.

Imagine the tension draining down through your body into the ground.

Move your focus to your ears and jaw.

Imagine the tightness in your jaw letting go.

Imagine any pain and tension in these areas draining down through your body into the ground.

Pause and think to yourself,

My head is now comfortable and relaxed.

Now focus on your neck and shoulders.

Imagine the muscles letting go and relaxing.

Imagine any pain and tension melting away.

If you're able to,

Gently lift and then release your shoulders.

Feel as though you are really letting go of the tightness and weight in your neck and shoulders.

Imagine the pain and tension in your neck and shoulders drains down through your body and into the ground.

Think to yourself,

My neck and shoulders are now comfortable and relaxed.

Move your attention to your arms and hands.

Imagining all the pain and tension in these areas drains out of your fingertips far into the distance.

Think to yourself,

My arms and hands are comfortable and relaxed.

Now move your attention to the back of your body.

Bring your focus to the top of your spine.

Mentally work your way down your spine,

Slowly relaxing and imagining all of the muscles releasing.

Imagine that any pain or tension dissolves down your spine and out through the soles of your feet into the ground.

Think to yourself,

My back is now comfortable and relaxed.

Now bring your attention to the front of your body.

Focus on your chest area.

Feel if there's any tension being held in your chest.

Imagine the tightness easing and disappearing as you focus on it.

Move your attention down to your stomach region.

Imagine any discomfort or tension dissolves away.

Now imagine that any anxiety,

Stress,

Or fear that have built up in your chest or stomach drains down through your body and into the ground.

Think to yourself,

My chest and stomach are comfortable and relaxed.

Relax your legs and feet,

Imagining all the tension and pain in these areas drains away out through the soles of your feet,

Leaving you feeling comfortable and relaxed.

Slowly do a full body scan from the crown of your head to the top of your feet,

Checking to see if there's any tension left in your body.

Imagine all the remaining tension and pain drains out of your body.

Imagine all the remaining tension and pain drains out of your body.

Think to yourself,

My entire body is comfortable and relaxed.

Gradually bring your relaxation to a close by becoming aware of your surroundings.

When you are ready,

Gently open your eyes.

Gradually bring your relaxation to a close by becoming aware of your surroundings.

Open your eyes.

Reviews

Although short, was calming and helpful. Thank you. 🪷🪻🪷

Just right❤️

Such a relaxing meditation. Had back surgery and the recovery is difficult. Meditation helps! Appreciate your soothing voice…

Having nerve pain in leg after surgery and found draining pain out of soles of feet to be calming

Thank you. Your soothing voice helped me relax and have a reprieve from a chronic pain; even if for a moment, it was welcome.

Just right time of session. Soft soothing voice. Highly recommend

Too soon to say if my pain is better. But it's given me a tool to help cope.

This was a good meditation. It is a full body scan, so doesn't spend long on each part but helped me and my other half. Thank you 🙏

Loved it helped me overcome some sharp pains I was having.boive was so soothing and easy to follow along 😊

I woke with a massive headache after now the 6th night of interrupted sleep. This actually did help with some of the pain. Thank you

As a chronic headache sufferer, I’ve found this short meditation to be really effective. I love that the scan starts at the top of the head.

This was brilliant 🤩
I feel quite invigorated and ready to get on with things now 😃
Thank you 🙏

Wonderfully relaxing! Exactly what I was looking for! Thank you!

Whole body quick relaxation meditation that helped me with my shoulder pain

Wow, incredible. This helped with some extreme shoulder pain. Thanks so much!!

Helpful and calming. I felt myself really relaxed afterwards.

Made it very easy to let the pain fall away. Thank you!

Great practice to do before I start my yoga namaste

Great for work muscle tension in the middle of my day!

Amazingly powerful. I'm so thankful.
After days of very painful tension in my body, I finally feel some relieve! 🙏🏽