Body Scan For Deep Relaxation And Tension Release
by Emily Gloyns
This deeply grounding body scan meditation gently guides you through awareness of the body’s sensations before inviting softening and release. Moving through two phases - first noticing, and then welcoming ease - you’ll reconnect with your body and soothe the nervous system. A nurturing practice for rest, relaxation, and coming home to yourself.
Transcript
Welcome to this meditation practice.
Finding a comfortable position.
Making adjustments to support your body for this practice.
That might be shifting from lying down to sitting up.
Or shifting from sitting in a chair to sitting on the floor.
Perhaps even pulling a blanket over your legs.
Or adjusting the pillows.
When you're ready,
Settle into that position and close your eyes.
Or soften your gaze.
And feel the body resting on the surface beneath you.
Feeling into the sensations of the surface.
Is it firm?
Is it soft?
Is it warm or cool or neutral?
Allow your body to feel heavy and rest heavily on the supports beneath you.
Knowing that there is no need for holding,
Clenching or grasping within your body as you rest here in this practice.
You will scan through the landscape of the body twice in this practice.
The first time noticing sensations just as they are.
Without trying to change anything that might be uncomfortable.
In the second scan,
We'll invite softening.
And welcome any tension release.
Bringing your awareness to the top of your head.
Your forehead,
Noticing the sensations here.
In your eyebrows.
Your eyes.
Behind the eyes.
The cheekbones.
And the cheeks.
The outside of the ears.
Behind the ears.
The front of the ears.
And inside the ears.
Noticing sensations in the jaw.
The tongue.
The chin.
The throat.
And sweeping your awareness from the throat to the right shoulder.
The right upper arm.
The right elbow.
The right hand.
Wrist.
Back of the hand.
The right thumb.
The right second finger.
Third finger.
Fourth finger.
And the little finger.
The palm of the hand.
The inside of the wrist.
The inside of the lower arm.
The inside of the elbow.
And the underside of the upper arm.
The right armpit.
The right side of the torso.
From the armpit to the hip.
Floating your awareness back to the right shoulder.
To the right collarbone.
The left collarbone.
And the left shoulder.
Noticing sensations in the left upper arm.
The left elbow.
The left lower arm.
Left wrist.
The left thumb.
Index finger.
Middle finger.
Fourth finger.
And the little finger.
Palm of the left hand.
The inside of the left wrist.
The underside of the left forearm.
The inside of the left elbow.
And the underside of the upper arm.
The left armpit.
And the left side of the torso.
From the left armpit to the left hip.
And floating your awareness back to the left shoulder.
The chest.
The belly.
The right hip.
Top of the right thigh.
Right knee.
Right shin.
Right ankle.
Top of the right foot.
The right big toe.
Second toe.
Third toe.
Fourth toe.
And the little toe.
Sole of the right foot.
Heel of the right foot.
Right calf.
Behind the knee.
Back of the right thigh.
And the right hip.
The pubic bone.
The left hip.
Top of the left thigh.
Top of the left knee.
Left shin.
Top of the left foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
And the little toe.
Sole of the left foot.
The left heel.
Calf.
Behind the left knee.
And the underside of the left thigh.
The left hip.
Buttocks.
Noticing the sensations of the left foot.
The sensations of the lower back.
The middle back.
Upper back.
The neck.
And the back of the head.
The top of the head.
And now we will scan through the landscape of the body.
Inviting.
Softening.
And welcoming any release of tension.
Noting that we are inviting and welcoming.
We're not striving for.
We're not forcing.
If areas of the body do not soften or do not relax.
Know that this is okay.
And simply being aware of this experience is power in itself.
Begin by welcoming any softening to the forehead.
The eyebrows.
The nose.
The eyes.
Behind the eyes.
The temples.
The jaw.
The ears.
The ears.
The cheeks.
The lips.
Tip of the tongue.
Middle of the tongue.
And the root of the tongue.
Allowing the root of the tongue.
To soften.
To rest.
To let go into the mouth.
Knowing that there is nothing to do.
Nowhere to be.
No one to be.
Floating your awareness to the chin.
The throat.
To the right collarbone.
The right shoulder.
The left shoulder.
And scanning along the length of your right arm.
Inviting any softening.
To the upper arm.
The right elbow.
The lower arm.
And the right wrist.
Top of the right hand.
The right thumb.
The right index finger.
Middle finger.
Fourth finger.
And the little finger.
And the space between the thumb and the index finger.
The space between the index finger and the middle.
The space between the middle and the fourth.
And the space between the fourth finger and the little finger.
The right palm.
Middle of the right wrist.
The inside of the forearm.
The inside of the elbow.
The underside of the right upper arm.
The right armpit.
The right side of the torso from the armpit to the right hip.
And returning your attention to the right shoulder.
The right collarbone.
The left collarbone and the left shoulder.
Inviting softening to the length of the left arm.
The left upper arm.
The left elbow.
The left lower arm.
The left wrist.
Top of the left hand.
The left thumb.
Index finger.
Middle finger.
Fourth finger.
And the little finger.
And the space between the thumb and the index finger.
The space between the left index finger and the middle finger.
The space between the middle finger and the fourth finger.
And the space between the fourth finger and the little finger.
Palm of the left hand.
Middle of the left wrist.
The inside of the left forearm.
The inside of the elbow.
And the underside of the left hand.
The left upper arm.
The left armpit.
And the left side of the torso from the left armpit to the left hip.
Floating your awareness to the top of the chest.
The middle of the chest.
The belly.
The right hip.
Right upper leg.
Right knee.
Right shin.
The right ankle.
Top of the right foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
And the little toe.
The space between the big toe and the second toe.
The space between the second toe and the third.
The space between the third toe and the fourth toe.
The space between the fourth toe and the fifth.
The sole of the right foot.
The right heel.
The right calf.
Back of the right knee.
And the underside of the right thigh.
The right hip.
Front of the pelvis and pubic bone.
The left hip.
Top of the left thigh.
The left knee.
Left shin.
Top of the left foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
And the little toe.
The space between the big toe and the second toe.
The space between the second toe and third toe.
The space between the third and the fourth.
And the space between the fourth and the little toe.
The sole of the left foot.
The left heel.
Calf.
Back of the left knee.
And the underside of the left thigh.
The left hip.
The buttocks.
The lower back.
Middle of the back.
Upper back.
Inviting softening and allowing any tension to release.
In the neck.
On the back of the head.
The top of the head.
Feeling into the whole body.
Welcoming any softening and inviting any tension to release.
Letting go of any discomfort.
The whole body resting in this present moment.
The whole body resting in this present moment.
When you are ready,
Placing your palms together in front of you.
And rubbing them together to create some heat.
Cupping your eyes with the palms.
And feeling the warmth.
Spreading the fingers to let some light in.
When you're ready,
Opening your eyes.
And lowering your hands back down.
Thank you for meditating with me.
4.8 (53)
Recent Reviews
Christopher
February 12, 2026
Immense help in connecting with my body and recognizing and releasing tension. Another excellent practice from the most soothing voice I’ve found. I appreciate you Emily
Marika
February 2, 2026
Very nice body scan practice. No music, no bells. Lovely 🙏🏻
Chris
August 24, 2025
This meditation is a little longer and allows for a more detailed body scan. I liked how it started with non-judgmental observing, then followed with a conscious effort to soften tense muscles.