Body Scan Meditation: a simple & effective way to reduce tension.

Body Scan Meditation for Stress Reduction

Are you ready to release some stress?

Listen here, or read below...

This body scan meditation was designed for a class my team and I hosted, and the assumption for the class was that the practice would be done before bed. This body scan meditation can be done anytime of the day, and any location. Just get comfortable, and give it a try.

If you feel your mind wandering at any point, that's ok. Just bring your attention back to the meditation.

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Take a moment to settle in and prepare for this body scan meditation, a gentle practice designed to help you release stress and ease into a state of relaxation before bed.

Life can often leave us carrying tension without even realizing it, but tonight, this meditation will guide you to reconnect with your body and let go of the day’s worries.

Find a comfortable position, whether that’s lying down in bed or reclining in a cozy chair.

Close your eyes if you feel ready, and take a deep breath in.

Let’s begin.

Start by bringing your attention to your head.

Notice your scalp, your forehead, your temples. Are you holding any tightness there? If so, imagine that tension softening as you breathe out.

Let your forehead smooth, your jaw loosen, and your cheeks relax.

Now move your focus down to your neck and shoulders.

This is a place where stress often builds.

On your next exhale, picture the tension in this area melting away.

Feel your shoulders sink a little deeper into comfort.

Shift your attention to your arms. Notice your upper arms, your elbows, your forearms, your wrists, and finally your hands.

Are they holding on to any tightness? Let that go, imagining each exhale releasing any remaining heaviness.

Allow your arms to be completely at ease.

Now, bring awareness to your chest.

Notice the rise and fall of your breath. Let it flow naturally and effortlessly.

As you breathe, feel your chest expand gently with each inhale, and with every exhale, let it soften further.

There is no need to control your breath, allow it to move in and out naturally.

Next, let's gently guide your focus to your abdomen.

Take a moment to notice how it feels. If you’re holding tension here, let your stomach relax fully.

There’s no need to hold it in—just let it go.

Move your attention to your back. Start with your upper back, then shift to the middle and lower back.

With each exhale, picture the muscles along your spine softening and releasing any knots of tension.

Now, bring your awareness to your hips and pelvis. Allow them to settle into your position, fully supported and relaxed. The bed or chair can hold you and anything you may be carrying. Allow it to do it's job.

Feel the weight of your body gently grounding you.

Shift your focus to your legs, starting with your thighs.

Notice how they feel.

Let your thighs relax completely, and then move down to your knees, calves, ankles, and finally your feet.

Take your time here, letting any tension in your legs drift away with each exhale.

Finally, bring your attention to your toes.

Notice them one by one, letting each tiny part relax and unwind.

Your whole body is now at ease, from the crown of your head to the tips of your toes.

As we come to the end of this body scan, take a moment to notice how much calmer and more relaxed you feel.

There’s nothing you need to do right now but rest.

If you feel a lingering thought or sensation, let it pass, like a cloud in the sky.

We're going to stay like this for a minute or two longer.

With every breath, allow yourself to sink deeper into comfort, deeper into relaxation.

Let go of the day, knowing you’ve given yourself this time to unwind.

Now, simply drift into the peaceful, restorative sleep you deserve.

Sweet dreams.

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