October 14, 2025 • 7 mins
Day 2: Full Body Scan Meditation for Tension Relief | Desk Worker's Somatic Stress Release
Welcome to Day 2: Full Body Scan Meditation for Tension Relief, the next step in your 5 Days to a Calmer You journey. This session is a dedicated Somatic Release/Physical Health intervention designed to dissolve the chronic tension you hold in your body, especially from long hours at a desk.
This guided session uses a powerful Body Scan Meditation technique to achieve full body stress relief. We focus on melting away physical discomfort—from tight shoulders and neck pain to lower back tension—by employing targeted guided relaxation and awareness.
This is an essential practice for stress reduction and achieving better work/life balance. Included are micro-sessions for desk workers' tension that you can use quickly during a break to reset your posture and calm your nervous system.
What you will gain from this Guided Session:
Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety
Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:
Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain
Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/
Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/
Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:
Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB
Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk
YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1
Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/
Backing Music: Chris Collins
===================
Affiliate links to the gear I use the items that give me a more tranquil life.
Rode Podmic - https://amzn.to/3LN1JEd
Zoom Livetrak L8 - https://amzn.to/36UCIby
Sony ZV 1 - https://amzn.to/3JvDUPT
GoPro Hero 8 Black - https://amzn.to/372rzFl
DJI Mini 2 - https://amzn.to/3NQfMdY
=============================
Items I use for a more relaxed way of life :)
Organic Pure Hemp CBD Capsules - https://amzn.to/3
Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at e
Welcome to Day 2: Full Body Scan Meditation for Tension Relief, the next step in your 5 Days to a Calmer You journey. This session is a dedicated Somatic Release/Physical Health intervention designed to dissolve the chronic tension you hold in your body, especially from long hours at a desk.
This guided session uses a powerful Body Scan Meditation technique to achieve full body stress relief. We focus on melting away physical discomfort—from tight shoulders and neck pain to lower back tension—by employing targeted guided relaxation and awareness.
This is an essential practice for stress reduction and achieving better work/life balance. Included are micro-sessions for desk workers' tension that you can use quickly during a break to reset your posture and calm your nervous system.
What you will gain from this Guided Session:
- A deep guided relaxation experience for physical tension relief.
- Effective techniques for somatic stress release and reducing chronic pain.
- Instant relief from desk worker's tension (neck, shoulders, and back).
- A powerful tool for stress reduction and reclaiming your work/life balance.
Buy Me a Coffee: Support hosting costs at https://www.buymeacoffee.com/calminganxiety
Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!
Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:
Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain
Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/
Gift a Subscription: Share Calming Anxiety with loved ones at https://www.martinhewlett.co.uk/shop/calming-anxiety-gift-subscription/
Get the App:iOS: Download Calming Anxiety at https://apps.apple.com/gb/app/calming-anxiety/id1576159331 Android:
Get it on Google Play at https://play.google.com/store/apps/details?id=digital.waterfront.calming.anxiety&hl=en-GB
Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk
YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1
Social Media Support: For younger listeners struggling with social media stress, visit https://www.icanhelp.net/
Backing Music: Chris Collins
===================
Affiliate links to the gear I use the items that give me a more tranquil life.
Rode Podmic - https://amzn.to/3LN1JEd
Zoom Livetrak L8 - https://amzn.to/36UCIby
Sony ZV 1 - https://amzn.to/3JvDUPT
GoPro Hero 8 Black - https://amzn.to/372rzFl
DJI Mini 2 - https://amzn.to/3NQfMdY
=============================
Items I use for a more relaxed way of life :)
Organic Pure Hemp CBD Capsules - https://amzn.to/3
Ready for More Calm?Thank you for listening to the Calming Anxiety Podcast, featuring guided meditation, mindfulness, and sleep hypnosis sessions with Martin Hewlett. Our mission is to provide you with proven tools for anxiety relief, stress reduction, and a path toward deep relaxation. Use this episode anytime you need to calm your mind and feel more at e
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Welcome today too, releasing physical tension. Acknowledging the body's burden. Today,
we're shifting our focus from the mind's alarm to the
body's signal. Our bodies often hold the tension our minds
(00:25):
try to ignore. If you spend time sitting, working, or
simply rushing through your day, you've likely accumulated physical tension.
This session is your opportunity for somatic release, a physical
(00:48):
letting go. So settle in, get comfortable, and let's begin
Phase one, the body scaled and foundation. To start, allow
your eyes to gently close or soften your gaze towards
(01:10):
the floor. Bring your attention to your breath, not to
change it, but simply to observe it. Now, let's begin
a slow body scan meditation for physical tension relief. Start
(01:32):
by noticing your feet. Wiggle your toes, sense the ankles,
are they tight? Just breathe into that area, inviting a
wave of release. Gently move your awareness up to your
(01:56):
lower legs, your knees, your I Notice any clenching in
your hips or glutes. This is a common storage area
for stress. Let your attention rest on your abdomen and back.
(02:18):
With every outbreath, every exhalation, Imagine the muscle softening, unwinding,
letting go of the need to brace or hold on.
This systematic approach is your guided relaxation for full body stress.
(02:45):
Take a moment to feel your entire also supported by
the surface beneath you. Phase two targeting common stress points.
We're going to focus on areas that are frequently overlooked,
(03:09):
especially if you spend time at a desk. These are
your micro sessions for desk workers. Bring your awareness now
to your hands and rest gently. Open and close your
(03:31):
fists a few times. Now let your hands rest heavy
and soft. Shift your focus up to your shoulders. These
are the classic tension magnets. Try to melt your shoulders
(03:54):
down away from your ears. Imagine a heavy, warm weight
pulling them towards the floor, gently easing the muscles to
unwind for the stress to evaporate. Finally, the jaw and
(04:22):
the forehead. Are you clenching your teeth? Relax your tongue
from the roof of your mouth. Smooth the space between
your eyebrows, Let the whole face soften. This deliberate effort
(04:43):
helps you manage stress reduction that impacts your overall work
life balance. Relax and unwind this moment right now a
gift of time for you to heal. Field the difference
(05:11):
between the areas you've scanned and where you started. You've
actively discharged accumulated stress from your physical form. Carry this
awareness with you into the rest of the day. Whenever
(05:32):
you need to reset, even for just sixty seconds, you
can use one of these micro sessions for desk worker's
tension to quickly regain your composure. So with me now,
(05:55):
take one more final deep, restoreative breath, and when you're ready,
slowly open your eyes so breathe in deeply, home holding
and relax and breathe out. Feel the weight the tension
(06:24):
melt away, as if evaporating from the very surface of
your skin. Allow yourself to heal, to embrace all that
you are. Thank you for doing. Day two of a
(06:48):
calmer You from Calming anxiety. Feel free to check out
the rest of our catalog well over two and a
half thousand guided sessions. Find your perfect moment of calm.
I'll see you tomorrow. Smile often, be positive, and in everything,
(07:17):
be kind.
Welcome today too, releasing physical tension. Acknowledging the body's burden. Today,
we're shifting our focus from the mind's alarm to the
body's signal. Our bodies often hold the tension our minds
(00:25):
try to ignore. If you spend time sitting, working, or
simply rushing through your day, you've likely accumulated physical tension.
This session is your opportunity for somatic release, a physical
(00:48):
letting go. So settle in, get comfortable, and let's begin
Phase one, the body scaled and foundation. To start, allow
your eyes to gently close or soften your gaze towards
(01:10):
the floor. Bring your attention to your breath, not to
change it, but simply to observe it. Now, let's begin
a slow body scan meditation for physical tension relief. Start
(01:32):
by noticing your feet. Wiggle your toes, sense the ankles,
are they tight? Just breathe into that area, inviting a
wave of release. Gently move your awareness up to your
(01:56):
lower legs, your knees, your I Notice any clenching in
your hips or glutes. This is a common storage area
for stress. Let your attention rest on your abdomen and back.
(02:18):
With every outbreath, every exhalation, Imagine the muscle softening, unwinding,
letting go of the need to brace or hold on.
This systematic approach is your guided relaxation for full body stress.
(02:45):
Take a moment to feel your entire also supported by
the surface beneath you. Phase two targeting common stress points.
We're going to focus on areas that are frequently overlooked,
(03:09):
especially if you spend time at a desk. These are
your micro sessions for desk workers. Bring your awareness now
to your hands and rest gently. Open and close your
(03:31):
fists a few times. Now let your hands rest heavy
and soft. Shift your focus up to your shoulders. These
are the classic tension magnets. Try to melt your shoulders
(03:54):
down away from your ears. Imagine a heavy, warm weight
pulling them towards the floor, gently easing the muscles to
unwind for the stress to evaporate. Finally, the jaw and
(04:22):
the forehead. Are you clenching your teeth? Relax your tongue
from the roof of your mouth. Smooth the space between
your eyebrows, Let the whole face soften. This deliberate effort
(04:43):
helps you manage stress reduction that impacts your overall work
life balance. Relax and unwind this moment right now a
gift of time for you to heal. Field the difference
(05:11):
between the areas you've scanned and where you started. You've
actively discharged accumulated stress from your physical form. Carry this
awareness with you into the rest of the day. Whenever
(05:32):
you need to reset, even for just sixty seconds, you
can use one of these micro sessions for desk worker's
tension to quickly regain your composure. So with me now,
(05:55):
take one more final deep, restoreative breath, and when you're ready,
slowly open your eyes so breathe in deeply, home holding
and relax and breathe out. Feel the weight the tension
(06:24):
melt away, as if evaporating from the very surface of
your skin. Allow yourself to heal, to embrace all that
you are. Thank you for doing. Day two of a
(06:48):
calmer You from Calming anxiety. Feel free to check out
the rest of our catalog well over two and a
half thousand guided sessions. Find your perfect moment of calm.
I'll see you tomorrow. Smile often, be positive, and in everything,
(07:17):
be kind.
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