A Body Scan Meditation to Release Tension

This guided meditation is designed to help you release tension and achieve deep relaxation. Through breathwork, body awareness, and visualization, you’ll infuse your body and mind with restorative energy, leaving you feeling refreshed and grounded.

Meditation

Begin by finding a comfortable place to sit or lie down, ensuring your head and neck are supported. Close your eyes and take a deep breath. Breathe in and breathe out.

Let your shoulders drop and your jaw relax. Allow yourself to sink into a state of ease as we embark on a 10-minute journey to restore your body, mind, heart, and spirit.

Relaxing with the Breath

Bring your awareness to your breath.

On the inhale, say to yourself, “I am breathing in.”
On the exhale, say, “I am breathing out.”

There’s nothing you need to do, say, think, or feel—simply relax, follow my voice, and notice your breath. With each breath, allow your body and mind to relax a little more.

Scanning the Body

Using your mind’s eye, begin a gentle body scan to release tension:

Head: Relax the top, sides, and back of the head. Let your eyelids grow heavier. Relax the temples, cheeks, and jaw.
Neck and Shoulders: Relax the throat, back of the neck, and sides of the neck. Soften the collarbones and shoulders.
Arms and Hands: Let go of tension in the biceps, triceps, forearms, palms, backs of the hands, and fingers.
Back: Relax the upper, mid, and lower back. Let go of tension along the spine.
Torso: Relax the chest, upper belly, and lower belly.
Legs and Feet: Soften the hips, thighs, calves, ankles, feet, and toes.

Restorative Light Visualization

Imagine a beautiful, refreshing white light entering your body with every inhale. As you breathe out, visualize this light expanding throughout your entire being and the energy around you.

This light is restorative and cleansing, moving through every cell of your body and bringing a sense of calm. Let it rest in your heart space, expanding the vibration of love, peace, and tranquility within you.

Returning to the Present

As the meditation comes to a close:

Wiggle your toes and fingers.
Place your palms over your heart and give thanks to yourself for taking this time to relax and reconnect.
Stretch your arms and legs gently.
Smile as you anchor in the work you’ve done.

When you’re ready, open your eyes and return to the room, feeling refreshed, restored, and centered.

Final Words

Thank you for taking this time to be still and present. Be proud of yourself for creating this moment of peace. Be well.