Guided Body Scan For Deep Relaxation And Grounded Calm

Slow down, soften, and come home to your body with this gentle, guided  body scan meditation. Designed to help you unwind tension, reset your nervous system, and reconnect with your physical presence, this practice is perfect for any moment when you need grounding or calm.

We move from the feet to the crown of the head, releasing stress layer by layer, creating spaciousness, ease, and a sense of deep arrival. Use it in the morning to set the tone for your day, during transitions to realign, or at night to help settle your mind before sleep.

In this episode, you’ll experience:

• A soothing full-body relaxation sequence
• Breath-led grounding to settle the nervous system
• Gentle awareness prompts for each area of the body
• A spacious closing to integrate calm and clarity

If you’re craving a reset, a pause, or simply a moment of peace—this body scan is your invitation back to yourself.

Chapters

• 0:24 Arrive And Settle
• 0:40 Breath As The Anchor
• 1:26 Feet To Ankles
• 2:53 Calves To Knees
• 4:10 Thighs And Hips Release
• 5:42 Belly, Back, And Heart
• 7:24 Shoulders, Neck, And Face
• 9:08 Whole-Body Ease And Return

Transcript

SPEAKER_00: 0:01

Hey there. Where you are, give yourself permission to arrive fully, gently, without rushing. I invite you to release fully for the next six minutes or so for this body scan meditation I've prepared for relaxation. Whenever you're ready, take a slow breath in through your nose and let it fall out through your mouth. Again, inhale and exhale. Feel your body beginning to settle as if it's softening into the space around you. Let's begin. Allow your attention to drop down toward your feet. No need to change anything. Just notice. Feel the weight of your heels, the softening across the tops of your feet, the tiny spaces between each toe. Our feet work so hard for us. Let your feet relax. Let them feel held and supported. Move your awareness now up to your ankles. Unclench. Soften. Imagine warm light circling this joint, loosening anything tight, radiating warmth up your Achilles tendon. We hold so much tension there. Let it go. Draw your awareness now to your calves. Let your calves unwind. If you're holding yourself up in any subtle way, invite the muscles to melt downward like warm wax. Bring your attention now to your knees. This beautiful hinge that carries you through the world. Imagine your knees bathed in ease. Let them soften. No need to brace. Rest your kneecaps and feel the warm, warm light on the backs of your knees softening. Shift your awareness now to your thighs. The big muscles that do so much every day. Draw your energy now to your hamstrings and let them sink heavily into the surface beneath you. With each exhale, release a layer of tension. Let your breath settle now into your hips. This is an area where we tend to store stress, emotion, and even old stories without analyzing just often. Imagine your hips and pelvis and this entire region widening, melting, expanding, breathing, relaxing. Guide your breath to create more space here. Guide your attention now to your belly. Notice it rise gently with your breath and fall effortlessly as you exhale. Unclench the belly. Feel your lower back releasing into the surface where you lie. Imagine a warm wave of ease washing across and around and through your midsection. As you continue to breathe, draw your awareness up to your chest area and feel your breath moving under your collarbones. Soften the muscles across the front of the heart. Let your upper back broaden. Imagine tension dissolving around your shoulders and spine as if the whole area is exhaling with you. Bring your awareness now to your shoulders. Let them drop even more. And now just a little more. Let go. Just the invitation to let go. Bring your attention now to your neck, the subtle muscles that work all day to hold up your head. Let the front, sides, and back soften as if your breath is gently unwinding tension. As you continue to breathe, relax your jaw. Unclench your teeth. Let your tongue rest softly in your mouth. Feel your cheeks melting. Soften your eyes, the tiny muscles around them. Let your forehead smooth and widen. Eyebrows letting go, heavy lids. Let your whole beautiful face become calm. Now, since your entire body is one connected, relaxed, whole, from the top of your head all the way down to your toes. Experience the ease that you've created just now. Feel the spaciousness. Take a slow breath in, filling up your lungs, and exhale with this gentle sigh. You've arrived, you're grounded, and you are here. Open your heart to gratitude and what that feels like. When you're ready, begin to wiggle your fingers and toes. Let your breath move gently and at your own pace. Take your time, do whatever you need to return to the space around you. Carrying this calm with you as your new baseline.

SPEAKER_01: 11:48

Namaste, my friend.