Kate S

Texas, USA

Melanie

Ottawa, Canada

Noortje P

Belgium

Vivienne

Trudy Williams

Thoeni E

Connecticut, USA

Oregon, USA

Francine Wise

Kristin 

Syracuse, Indiana, USA

Julian

The Hague, Netherlands

Sancha Clark

Bristol, UK

Jade 

Pottsville NSW, Australia

Elise Scarpa

Echo Nicoll

Samantha Skeoch

Lanark, UK

Himat

Punjab, India

Andrea Butler

Calgary, AB, Canada

Priscilla

Melbourne VIC, Australia

Lance Hewitt

Sandpoint, ID, USA

Margaret 

Piries Victoria, Australia

Scan your body from head to toe to release muscle tension and feel more grounded, centered, and refreshed.

Secular

Stress & Anxiety

Mindfulness Meditation

Secular Mindfulness

Mindfulness

English

Body Scan meditation. A simple progressive relaxation technique. Taking your mind within and connecting with the muscles and muscle groups can bring about deep relaxation and a sense of peace and stillness.

Body Scan Relaxation

 It's time to relax and take care of yourself. We're going to do a quick body scan. Don't be fooled by the simplicity of this process. The more you do it, the more intuitive you become, the more relaxing it becomes. We're simply going to move through the muscles of the body, and as you focus on them, you can allow them to relax just a little. Just a little. So take a little bit of time now to make sure you're sitting comfortably. Put your feet flat on the floor, your hands on your lap. Take a gentle deep breath in and out. And allow your eyes to close. Allow your eyes to gently close. That's good. Become aware of your left foot. The toes, the feet, the ankle. The left calf. The left knee. The left thigh. Move up the left hand side of your torso. And to the left shoulder. Relax that shoulder. And move down through the left arm. Through the elbow. Through the wrist. Down into the hand, the fingers, and the thumb. The left hand side of your face now. The left cheek. The left eye. The left hand side of your scalp. Move over to the right hand side of your scalp. Following my words with your awareness. The right eye. The right cheek. The right shoulder. And down through the right arm. The elbow. The wrist. The hand. The fingers. The thumb. And down the right hand side of your torso. The right thigh. The right knee. The right calf. The right ankle. The heel. The foot. The toes. Now up the center. Relax your stomach. Your chest. Your nose. Right across the top of your head. And down the spine. Relax the back muscles. Good. Notice how simple that procedure has been. How easy the procedure has been. Become aware of the weight of your feet. The weight of your hands. And enjoy that heaviness. Help it along. Increase it. Expand it. It simply means the muscles are switching off. In this heaviness comes energy. The flowing of energy. So curiously, even after a short relaxation like this, you will feel more grounded, more centered, more balanced, more relaxed. More focused. With that thought in mind, give your toes a little wiggle. Give your legs a little movement. Give your fingers and hands and thumbs a little squeeze and let go. Raise your shoulders and drop them gently. Give your jaw a little wiggle. Take a nice gentle deep breath. And open your eyes. Fully back, rested and refreshed. Good. Be gentle with yourself.