Conscious Relaxation Body Scan
One of the best ways to create stillness in both your body and mind is through a systematic conscious relaxation of your entire self. Beginning at your feet and moving all the way up to the crown of your head, this practice will help you to release tension in your body and allow you the spaciousness to quiet your mind. The benefits of a full body scan are instant and can last a surprisingly long time—its even the perfect practice to help you drift off to sleep at the end of your day. It can take as little as 10 minutes or as long as you like.
Find a quiet place where you won’t be interrupted for the duration of your practice. You can choose from a few different postures. If you choose to lie down, chose to lie on something firm yet comfortable with your legs and arms uncrossed. If you choose to sit in a chair, sit fully upright so that your back is slightly away from the back of the chair and your spine is self-supporting. Let your feet be flat on the floor. Try not to use a meditation cushion or to sit with your legs crossed. A good body scanning exercise works best if your posture is open, your body is lengthened and you feel supported.
Begin to focus your attention on your breath as it flows in and out of your body. Stay in touch with the different sensations of each in-breath and each out-breath. Observe the breath without looking for anything special to happen.
Consciously begin to slow your breathing. If it is helpful, you can slowly count as you inhale and exhale. Inhaling to 4 or five and exhaling to a count of 5 or 6. Its important to lengthen your exhalations, as this stimulates your parasympathetic nervous system and can aid in relaxation.
Your mind will inevitably wander. When this happens, gently bring your attention back to your breath.
Once you begin to more calm and centered, bring your attention to the soles of your feet. Notice any sensation or feeling that might physically be present in the very bottom of your feet, and once you have, consciously invite a sense of calm and softness into the skin, tissues, and muscles of your soles. Consciously envision the muscles of the bottom of your feet, your arches and your toes softening and becoming relaxed. Really employ your imagination and see this happening in your mind’s eye
As you are ready, slowly shift your relaxing focus upward into the tops of your feet and into your ankles. Once again, invite calm, quiet relaxation into the tissues and musculatures of your feet and ankles, and picture these areas becoming softened and relaxed.
Next move upward into the shins and calves of your legs, and likewise notice any sensation present before consciously relaxing them—inviting calm and softness into these areas and visualize them being perfectly relaxed.
Continue in this way through your lower body and upper body, being sure to check in with each area to notice any tightness or sensation. When tightness or tension is present, breathe ease and looseness into those areas, offering them a little extra calming and visualized attention before moving on.
As you approach your head, welcome relaxation into all the muscles of your face, and consciously allow your jaw, lips, brow, etc. to soften and relax. Lastly welcome a sense of calm into your scalp as you have the rest of your body.
Once you have moved through and consciously relaxed the entirety of your body. Spend the next moments simply “being.” Notice your breath, notice the feeling of relaxation and softness in your body. If you are using this practice to prepare for sleep, simply let it happen (if you have not already fallen asleep by now—as many do!).
If you are using this practice to simply relax and get in touch with your body, allow your self to notice how you feel. Sit or lie with this mindset until you feel ready to continue with your day. When its time to return to “the real world,” begin my gently moving your fingers and toes. Purposefully return your breath to a more normal pace. And then, expand some gentle movement into your arms and legs. When you are ready, gently and softly open your eyes and take a moment to re-acclimate to your surroundings.
And lastly, don’t forget to offer yourself a bit of gratitude for your practice!