We’re going to do a quiet body scan to help us relax.
Sit or lie down comfortably and close your eyes.
Start by bringing your attention to your toes.
Can you feel them touching your shoes or the floor? Are they warm or cool? Still or wiggly?
Now move your attention slowly up to your feet… your ankles… your lower legs.
Notice any feelings — tightness, tingling, or just stillness.
Bring your focus to your knees, then your thighs.
Feel the chair or ground supporting you.
Now move to your belly — is it rising and falling as you breathe?
Bring your attention to your chest, then your shoulders.
Can you let them drop a little? Let go of any tightness.
Now feel your arms… your hands… right down to your fingertips.
Finally, focus on your neck, your face, and the top of your head.
Relax your jaw. Soften your eyes. Let your face be calm.
Take one more slow breath in… and out.
When you’re ready, gently open your eyes.
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