Guided Body Scan For Deep Relaxation And Grounded Calm

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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.

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Episode Transcript

SPEAKER_00 (00:01):
Hey there.
Where you are, give yourselfpermission to arrive fully,
gently, without rushing.
I invite you to release fullyfor the next six minutes or so

(00:22):
for this body scan meditationI've prepared for relaxation.
Whenever you're ready, take aslow breath in through your nose
and let it fall out through yourmouth.
Again, inhale and exhale.

(00:48):
Feel your body beginning tosettle as if it's softening into
the space around you.
Let's begin.
Allow your attention to dropdown toward your feet.

(01:08):
No need to change anything.
Just notice.
Feel the weight of your heels,the softening across the tops of
your feet, the tiny spacesbetween each toe.

(01:32):
Our feet work so hard for us.
Let your feet relax.
Let them feel held andsupported.
Move your awareness now up toyour ankles.

(01:56):
Unclench.
Soften.
Imagine warm light circling thisjoint, loosening anything tight,
radiating warmth up yourAchilles tendon.

(02:17):
We hold so much tension there.
Let it go.
Draw your awareness now to yourcalves.
Let your calves unwind.

(02:41):
If you're holding yourself up inany subtle way, invite the
muscles to melt downward likewarm wax.

(03:01):
Bring your attention now to yourknees.
This beautiful hinge thatcarries you through the world.
Imagine your knees bathed inease.
Let them soften.

(03:21):
No need to brace.
Rest your kneecaps and feel thewarm, warm light on the backs of
your knees softening.

(03:47):
Shift your awareness now to yourthighs.
The big muscles that do so muchevery day.
Draw your energy now to yourhamstrings and let them sink
heavily into the surface beneathyou.

(04:10):
With each exhale, release alayer of tension.
Let your breath settle now intoyour hips.

(04:31):
This is an area where we tend tostore stress, emotion, and even
old stories without analyzingjust often.
Imagine your hips and pelvis andthis entire region widening,

(04:54):
melting, expanding, breathing,relaxing.
Guide your breath to create morespace here.

(05:19):
Guide your attention now to yourbelly.
Notice it rise gently with yourbreath and fall effortlessly as
you exhale.
Unclench the belly.
Feel your lower back releasinginto the surface where you lie.

(05:46):
Imagine a warm wave of easewashing across and around and
through your midsection.
As you continue to breathe, drawyour awareness up to your chest

(06:09):
area and feel your breath movingunder your collarbones.
Soften the muscles across thefront of the heart.
Let your upper back broaden.

(06:30):
Imagine tension dissolvingaround your shoulders and spine
as if the whole area is exhalingwith you.
Bring your awareness now to yourshoulders.

(06:51):
Let them drop even more.
And now just a little more.
Let go.

(07:52):
Just the invitation to let go.
Bring your attention now to yourneck, the subtle muscles that
work all day to hold up yourhead.

(08:14):
Let the front, sides, and backsoften as if your breath is
gently unwinding tension.
As you continue to breathe,relax your jaw.

(08:40):
Unclench your teeth.
Let your tongue rest softly inyour mouth.
Feel your cheeks melting.
Soften your eyes, the tinymuscles around them.

(09:12):
Let your forehead smooth andwiden.
Eyebrows letting go, heavy lids.
Let your whole beautiful facebecome calm.

(09:37):
Now, since your entire body isone connected, relaxed, whole,
from the top of your head allthe way down to your toes.
Experience the ease that you'vecreated just now.

(09:58):
Feel the spaciousness.
Take a slow breath in, fillingup your lungs, and exhale with
this gentle sigh.

(10:23):
You've arrived, you're grounded,and you are here.

(10:44):
Open your heart to gratitude andwhat that feels like.
When you're ready, begin towiggle your fingers and toes.

(11:09):
Let your breath move gently andat your own pace.
Take your time, do whatever youneed to return to the space
around you.

(11:35):
Carrying this calm with you asyour new baseline.

SPEAKER_01 (11:48):
Namaste, my friend.