Quick Relaxing Body Scan

This 3-minute relaxing body scan is designed to help you release stress, calm your nervous system, and quickly return to a grounded state. In this guided practice, you’ll soften your forehead and jaw, relax your shoulders, and breathe ease into your entire body - moving awareness from head to toe to let go of accumulated tension.

Perfect for moments of anxiety, overwhelm, or mental fatigue, this short meditation supports mindfulness, emotional regulation, and deep relaxation. Whether you’re in your car, on a walk, at work, or winding down for sleep, this simple practice offers a fast and effective reset.

Use it anytime you need a moment of calm, a grounding pause, or a quick way to reconnect with yourself.

Transcript

Today's mini meditation is a relaxing body scan.

So get comfortable and let's go in.

Wherever you are,

In your car,

On a walk,

At your desk,

Or lying in bed,

Take a nice deep breath in and exhale,

Let it all out.

Allow your breath to return to its natural rhythm,

And let's first bring your attention to the very top of your head.

Repeat these words in your mind as you guide them into your mind space.

Calm,

Soft,

Rest,

Relax.

Feel yourself relax your forehead,

And if you're able to,

Close your eyes and let them rest.

Release your jaw and slowly lift your shoulders,

Then gently allowing them to roll back down your spine with ease.

Relax.

Take a nice deep breath,

Feeling your chest rise,

And a long,

Slow exhale,

Allowing your chest,

Your lungs,

Your heart to soften.

Place your hands over your abdomen and softly hold yourself for a few moments,

Letting your body feel this connection.

Draw your breath into your lower spine,

Your hips,

Your pelvis,

Pausing to give them space to release any tension you're holding.

Let your thighs relax,

Your knees,

Your calves,

And guide your breath with the intention of relaxation all the way to the tips of your toes.

Point and release your feet and press them gently into the ground beneath you,

Guiding and grounding yourself back into this moment.

If your eyes are closed,

Slowly open them,

Take a nice stretch,

And allow this time,

This pause that you just took for relaxation,

To move with you through your day,

Always available to come back to.

Reviews

Nice!

Thank you, Julie. Much needed this morning! Namaste 🙏

Thank you so much for sharing your precious wisdom ✨️ dear Julie ✨️