2-Minute Body Scan For Tension Release

A short, gentle body scan designed to help you check in with physical sensations and release unnecessary tension.

This practice uses simple awareness - not force or breath control - to support nervous system regulation and present-moment grounding.

Ideal for quick pauses during the day, transitions, or moments of mental overload.

Transcript

Take a moment to arrive.

You don't need to change your breathing.

Just notice that you are here.

Gently bring your attention to your forehead.

See if there is any tension there and if so,

Allow it to soften even slightly.

Move your attention down to your jaw.

Notice if it's clenched or holding.

Let it loosen.

Let it loosen at its own pace.

Bring awareness to your neck and shoulders.

Notice any effort or tightness.

If it feels okay,

Allow them to drop a little.

Now notice your arms and hands.

You don't need to relax them.

Just feel them.

Bring attention to your chest and abdomen.

Observe any sensations without trying to change them.

Finally,

Notice your legs and feet.

Feel the contact with the surface beneath you.

This is simply awareness.

And awareness alone can support regulation.

When you are ready,

Gently return.