Body Scan Relaxation
An Evening Meditation ritual to Relax
Photo: YogaHub
How to do it:
1. Find a comfortable place to lie down.
2. Take a few deep breaths to ease in to the meditation.
3. As you inhale, start by focusing on your toes.
4. As you focus on each toe, begin to tense them up. Keep them tense for a count of 5 seconds.
5. As you exhale, release the tension as if they were a bunch of bound up rubber bands just loosening and relaxing.
6. Thank your toes and feet for all of the hard all the hard work they do as you.
7. Move your attention up your calves. Tense for 5 seconds on inhale, release with an exhale, and thank them.
8. Repeat this simple process, moving up the body to each of these sections:
Note: If you find that your mind wonders during the process, bring it back to the body part you left off on and keep going.
Thighs - Lock legs out to tighten
Butt, urinary, and PC muscles - Squeeze
Stomach - Like flexing abs
Chest - Drop shoulder and tighten pectoral muscles
Hands - Clench into fists, or extend as wide as you can
Forearms - Curl fists inward to flex forearms
Upper arms - Flex biceps
Back - Rotate shoulders backward and arch back up
Neck - Pull jaw jowels and lower mouth down to the corners to feel neck tighten
Face - Tighten expression into a strong sour or smile face
9. After you’ve completed your scan, just feel the sensation in each part of your body and keep breathing slowly, and deeply.
If you find any area still feeling tight, focus again on that area and repeat the process.
Why do it:
We can hold so much tension and stress from our day to day life and we don’t often pay attention to what part of our body is receiving impact. Hint; it’s ALL of it.
This powerful ritual gives us the opportunity to release, relax and renew, with an added benefit of deep gratitude for this vessel you were gifted to carry you through this life.
When to do it:
Evening
How long it takes:
<10 min
Materials needed:
None
Origin:
Which Ritual Original
Original Source:
N/A