Guided body scan meditation for calm and nervous system relief

Executive overview

A busy or exhausted mind rarely stops on its own. A short body scan practice can interrupt that cycle and restore ease in minutes.

Stillness is already available — a few simple cues help you access it.

Body scan sequence

• Jaw: slide forward and down slightly, let it soften
• Throat: find softness, release any holding
• Arms: hang slack and loose
• Chest and rib cage: warm, soft, like warm wax
• Belly: soft, warm, and loose
• Hips and buttocks: spread slightly, let them relax
• Upper and lower legs: warm, soft, no effort required
• Ankles, feet, hands: slack and limp
• Face and whole head: fully at ease, resting

Returning to the room

• Wiggle fingers and toes to re-engage the body
• Open or raise your eyes slowly
• The ease accessed here is always present — skills make it reachable