Body Scan For Relaxation

In this calming body scan meditation, you’ll be guided through a gentle relaxation practice that releases tension from head to toe. Perfect for unwinding after a busy day or easing physical stress, this practice focuses on connecting with each part of your body, beginning with your feet and moving upwards. You’ll be invited to breathe deeply, soften areas of tightness, and rest in a state of full relaxation.

By the end of this meditation, you’ll feel refreshed, at ease, and more present in the moment.

Transcript

Welcome to this relaxation practice.

Whether you're new or have practiced before,

This simple body relaxation will help you release tension and connect with the present moment.

It's perfect for unwinding after a long day or easing physical stress.

Take your time and follow along at your own pace.

Lie down or sit in a comfortable position.

Close your eyes,

Resting your hands by your sides or in your lap.

Take a few deep breaths to settle into your body.

Bring your attention to your feet.

Notice how they feel against the floor or surface beneath you.

With each inhale,

Imagine your breath traveling to your feet,

Bringing warmth and relaxation.

With each exhale,

Release any tension.

Take a moment here before moving forward.

Now shift your focus to your legs,

Knees,

And thighs.

Again,

Breathe into these areas,

Noticing any tightness and letting go with each exhale.

Continue moving upward through your hips,

Abdomen,

And chest,

Relaxing each part of your body as you focus on it.

Pay special attention to your shoulders and neck,

Common areas of tension.

Imagine them softening with every exhale,

Becoming loose and light.

Let your head relax,

Feeling it supported by the surface beneath you.

And now bring your awareness to your face.

Relax your forehead,

Unclench your jaw,

And let your face soften completely.

Allow yourself to melt into relaxation.

And for the last bit,

Let your entire body rest in this state of calm,

Noticing how relaxed and light you feel.

Simply enjoy this peaceful moment.

When you're ready,

Slowly wiggle your fingers and toes,

Bringing gentle movement back into your body.

Open your eyes,

Feeling refreshed and at ease.

Carry this sense of relaxation with you as you continue your day.