Moving awareness slowly through the body, from feet to head, turning unconscious tension into conscious relaxation. One of the simplest and most effective ways to get out of the thinking mind and back into the body.
Most tension is held below the threshold of conscious awareness — you are not aware you are clenching your jaw, gripping your stomach, or bracing your shoulders until attention is deliberately placed there. The body scan works by methodically shining awareness on each region in turn. The moment tension becomes conscious, it can be
released. Over time this retrains the body to shift from its default state of unconscious bracing to effortless, natural ease.
Find a comfortable position sitting or lying down. Close the eyes and bring your awareness into the inner body. Begin at the feet and slowly move attention upward — through the feet, the legs, the hips, the stomach, the chest, the hands, the arms, the shoulders, the neck, the jaw, the face, the top of the head.
As you move through each region, consciously invite it to soften and let go — like unclenching a fist. Once the scan is complete, hold the whole body loosely in a state of gentle, open relaxation and allow it to rest there.
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