Body Scan with Release

Allow yourself to deepen your focus with a few more breaths. Gently close your eyes and take a few deep breaths, letting each exhale bring a sense of release and relaxation. As you settle into stillness, allow your awareness to rest on your breath, noticing its natural rhythm. Feel the rise and fall of your abdomen with each breath, the gentle expansion and contraction of your lungs. With each exhale, imagine releasing any tension, letting your body sink deeper into the support beneath you.

We’ll begin a body scan, moving slowly and mindfully through each part of your body, inviting relaxation and release. Start by bringing your awareness to your feet, noticing any sensations that are present. You might feel a sense of heaviness, warmth, or perhaps a subtle tingling. Allow your feet to soften and relax, feeling the tension melting away with each breath. Imagine your feet are gently sinking into a soft, warm surface, supported and held.

Move your awareness slowly up your legs, from your ankles to your knees. Notice any areas of tightness or discomfort, and imagine a warm wave of relaxation flowing upward, soothing and releasing tension as it goes. Continue this wave up to your thighs and hips, feeling the muscles soften and lengthen with each exhale. You might picture this wave like a gentle stream flowing through your body, washing away any stress or strain. Allow yourself to rest in this sensation, noticing how your body feels as it begins to release and relax.

Shift your focus now to your torso, bringing your awareness to your belly, your chest, and your back. Perhaps you feel a gentle rise and fall with each breath, or a sense of warmth spreading across your chest and back. Allow your torso to soften, releasing any tightness or holding. As you breathe in, imagine drawing in calm and peace; as you breathe out, release any tension or worry. You might visualize this release as a gentle mist or a soft breeze, carrying away anything that no longer serves you.

Continue this journey to your shoulders, arms, and hands. Notice any tension you may be holding in your shoulders, and as you breathe out, imagine this tension melting away, flowing down your arms and out through your fingertips. Feel the muscles in your arms and hands soften and relax, becoming light and at ease. Imagine your hands are resting in warm, soft sand, supported and at peace. Perhaps an image arises of a gentle wave washing over your hands, soothing and calming with each breath.

Finally, bring your attention to your neck, face, and head. Allow these areas to soften, releasing any tightness in your jaw, forehead, or around your eyes. You might feel a gentle release, a softening sensation spreading across your scalp and face. Imagine your head resting gently on a soft pillow, fully supported and relaxed. Take a few more deep breaths, allowing your entire body to settle into this state of calm and release. As we conclude this practice, begin to bring your awareness back to the room around you, feeling the surface beneath you, the air on your skin. When you’re ready, gently open your eyes, carrying with you this sense of deep relaxation and renewal.