Body Scan To Calm Your Nervous System

Your body has been holding on for a reason. In this practice, we’ll explore why your nervous system braces to protect you, then gently show it that it’s safe to let go, one area at a time. Through progressive muscle relaxation and a slow body scan, you’ll release tension from head to toe with curiosity instead of judgment. We’ll close by connecting with a younger version of you who learned to stay on guard, and offering them the softness they always deserved. A somatic practice for anxiety, stress, chronic tension, nervous system regulation, and inner child healing. Tip: Try this lying down in the evening or before sleep.

Transcript

It's time to come home to yourself. I'm Mare, And I'm so glad you're here. Today's practice is for your body, Especially if it's been holding on for a long time. Find a position where your body can be supported. Lying down is lovely, But sitting works too. Close your eyes if that feels okay or let your gaze rest softly on one spot. You're always in charge of this practice. And if anything doesn't feel right, You can open your eyes, Move, Or simply rest and listen. Let's begin with a breath. Breathe in through your nose. And let it out slowly through your mouth little longer than the inhale. Once more in. And a long slow exhale. Before we start, I want to share something about your body. When your nervous system senses danger, Even the quiet everyday kind like criticism, Conflict, Or the fear of letting someone down, Your muscles tighten to protect you. Shoulders lift, Jaw clenches, Your belly braces. This is your body doing exactly what it was designed to do. But for many of us, That bracing never fully turns off, And it becomes the way we live. Today, We'll gently show your body that it's safe to let go, One area at a time. We'll do this by tensing and then releasing. Use only about half your strength. And if any area is in pain or injured, Simply skip that part and return to your breath. Let's start with your feet Gently curl your toes and tense your feet Hold. And release. Notice the difference between holding and letting go. Now your legs. Press your heels down and tighten your calves and thighs. Hold for a moment and let go. Let your legs feel heavy and supported. Now your belly Gently draw it in and tense the muscles there. Hold. And release. Let your belly soften completely. Many of us learn to hold ourselves in to take up less space, But right now you're allowed to take up space. So let's move to your hands and arms. Make soft fists and tighten your arms. Hold. And release. Let your hands open, Palms up if that feels okay. And now your shoulders. Lift them up towards your ears. Notice how familiar this might feel. Hold. And let them drop. Our shoulders often carry the weight of being responsible for everyone. So let's let them set some of that down. And now your face. Gently scrunch your eyes, Your jaw, Your forehead. Hold. And release. Let your jaw unclench. Let your tongue rest in your mouth. Let the space between your eyebrows soften. And now let your whole body rest We'll slowly scan from head to toe, Simply noticing. You don't need to change anything. Notice the top of your head. Your forehead, Your eyes your jaw. Your neck and throat your shoulders Your chest rising and falling your belly Your back supported your hips your legs all the way down to your feet. If you notice an area that's still holding on, That's okay. Some parts of us learned that letting go wasn't safe. They're not doing anything wrong. They've been protecting you. You might simply say to that area, I see you. You can rest a little now. Now if it feels right, Bring to mind a younger version of yourself. Maybe the one who first learned to brace, To stay alert, To be good so everything would be okay. You don't need to remember anything specific, Just sense them here with you. Let them know what you now know. You don't have to hold everything together anymore. You are always enough, Even when you are scared You're allowed to rest. If it feels comfortable, Place one hand over your heart and maybe the other on your belly. Feel the warmth of your hands. This is what safety can feel like in your body. Not perfect, Just a little softer. And every time you practice this, Your nervous system learns something new. That it doesn't have to stay on guard to be okay. That you don't have to earn your rest. And that's where self-worth begins, In a body that feels safe enough to know it. Let's begin to come back. Take a deeper breath in. And let it out slowly Begin to wiggle your fingers and toes Maybe stretch if that feels comfortable, However your body wants to And when you're ready, Gently open your eyes and look around the space you're in. Let your eyes land on something you can see. You can return to this practice anytime your body is holding on or bracing. As a way to unwind at the end of the day to. . . And if you'd like to keep going, My practice, A gentle self-worth reminder, Is a gentle next step. Thank you for practicing with me. You're allowed to soften.