7 Minute Body Scan To Release Tension

Melt tension from the inside out with this body scan meditation designed to reset your nervous system.
In this guided practice, you’ll move slowly through your body, intentionally tightening and releasing muscle groups. This simple yet deeply effective technique helps you become aware of hidden tension in your body while keeping your focused in the present moment.

Uplifting and inspirational meditation music for positive energy composed by Music of Wisdom

Transcript

Today, We will do a mindfulness body scan for stress relief. Lie down in a comfortable, Quiet place where you can be free from distractions. And if you're supporting your head or your chest, Maintain a neutral neck and spine. And when you're ready, Gently close your eyes or simply lower your gaze to help turn your attention inward. Breathe gently and quietly in and out through your nose. Count a few slow cycles of breath to give you time to settle in. Drop into the awareness that this is your time to be at ease. Allow yourself to be present here. There's nowhere else you need to be and nothing else you need to do. We'll begin with the awareness of the head and face. Take a moment to squeeze your eyes tightly and scrunch your nose, Pucker your lips. Squeeze every muscle in your face, Your brow, Your head, Your neck. Hold this tension as tightly as you can. Hold it, Hold it. Exhale, Release and let go. Drop down to your shoulders. Begin squeezing your shoulder blades, The size of your rib cage, Your chest and your back. Holding it, Creating tension. Let the tension build. Let's hold it, Hold it, Hold it. Exhale and let go. Begin to make a fist. Squeezing your fingers into your hand, Creating tension in your arms. Hold it, Hold it. Exhale and let go. Shifting your awareness to your legs, Begin to tighten your buttocks. Squeeze your thighs, Your calves, Your feet and your toes, Creating tension. Creating as much tension in the lower half of your body. Let's hold it, Hold it, Hold it. Release and let go. Let's bring attention to the entire body and squeeze every muscle you possibly can. Creating tension all over your body. Engage your muscles, Hold your muscles, Hold the tension. And release and let go. As you take a moment to relax, Just feel the comfort flooding over your body. Gently wiggle your fingers and your toes. Reach your arms up, Creating a little movement in your body. And when you're ready, Bring your focus back to your breath. Taking a couple of inhales and controlled exhales. Thank you for allowing me to guide you today. You've been listening to It's Amazing Fitness. Have a beautiful day on purpose.