Find DEEP RELAXATION with this Body Scan Mindfulness Exercise

🧘 Join TINAH's 12-day Mindfulness Challenge to go from chaos to calm this holiday season + get the FREE PDF workbook here:

Today is Day 6 of TINAH’s 12 Days of Christmas Chaos To Calm Challenge - where we are helping you find a moment of peace and mindfulness to destress and calm your nervous system during the busy holiday period.

The challenge practise we’re sharing with you today is a body scan meditation 🧘‍♀️

We’ll be guiding you through a body scan meditation aimed at enhancing the mind-body connection and releasing tension.

This technique involves focusing on different body parts, noticing sensations, and breathing through and releasing any tension that you are holding on to.

‼️ Don’t forget to sign up to receive the full challenge workbook with all the guided prompts dropped daily into your inbox:

BONUS: WIN a Christmas gift from one of TINAH's brand partners. More details on HOW when you subscribe for the workbook. 🎁

See you tomorrow for Day 7 of TINAH’s 12 Days of Christmas Mindfulness Challenge where we will be guiding you through a calming visualization meditation.

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Chapters

• 0:00 Introduction to Body Scan Meditation
• 1:44 Guided Body Scan Meditation
• 5:49 Reflection and Closing Thoughts

Transcript

Kelsey (00:01.418)
Welcome to day six of our Christmas challenge, Chaos to Calm. Today we're going to be focusing all on body scans or a body scan meditation. And for those who are not familiar, a body scan meditation is basically a little bit of a meditative practice where we're kind of going internal and we're focusing and zoning in on the different parts of our body and what we're feeling with each sensation in that area and breathing through and passing through it.

This practice really helps us bring together our mind-body connection and really grounds us and can really help us also identify the areas in our body that we might be holding tension and then how we need to breathe through that. So I'm your host, this is Kelsey, and this is Sophie. I'm Kelsey, this is Sophie. Are you doing today, Sophie?

Sophie (00:48.686)
Hello. I'm good. I'm looking forward to checking where I need to release any emotions or tension.

Kelsey (00:57.024)
Yeah, perfect. Have you done a body scan meditation before? Yeah. Okay, perfect. So I'm going be going through the meditation and Sophie's going to be following along and we hope that you guys follow along as well. And so we'll just hop in and we'll get started. So first I want you to take a moment to find a comfortable position, either sitting or lying down. Let your hands rest gently by your sides or in your lap and then close your eyes if that feels good for you.

Sophie (00:59.95)
Yes, quite a lot of times.

Kelsey (01:25.004)
Begin by taking a slow deep breath in through your nose, into your belly, and then exhale slowly, letting your body begin to settle. Take one more deep breath in, and then release. Now, I want you to bring your attention to the very top of your head. Notice any sensations here, tingling, warmth, or coolness.

Let your awareness gently move down to your forehead. And now your eyes. Allow your eyes to soften, relaxing any tension around them. Now focus on your jaw, allowing it to release and unclench. You might even let your mouth fall open slightly, letting any tightness fade away. Gently bring your awareness to your neck.

and your shoulders, noticing if you're holding any tension here. With each breath out, imagine your shoulders becoming softer, melting away any stress.

Kelsey (02:41.174)
Now move your attention slowly down to your arms. Feel any sensations in your upper arms, your elbows, forearms, and hands.

Give your hands a squeeze and release. Let go of any tension in your fingers, allowing them to feel loose and relaxed.

Kelsey (03:08.554)
Next, let's bring your awareness to your chest. Notice the gentle rise and fall of each breath.

Feel the rhythm of your breathing and allow any tightness in your chest to soften.

Kelsey (03:28.322)
Let your awareness travel down to your stomach, allowing it to release and expand naturally with each breath.

Kelsey (03:41.292)
Now feel your hips and your lower back. Are you noticing any areas that may feel tense or tight? Continue to breathe into it.

Let your lower back relax and soften into the surface beneath you.

Kelsey (04:03.352)
Let's bring your attention to your legs, starting with your thighs and down to your knees, calves, and ankles. Let each part of your legs grow heavy and relaxed.

Kelsey (04:21.56)
Finally, focus on your feet, feeling the ground beneath them or the weight of them resting on the floor or your bed or your chair.

Allow each toe to relax, maybe making a ball with your toes and then releasing.

releasing any last bits of tension you might be holding.

Kelsey (04:50.988)
Take a moment now to scan your entire body from head to toe, noticing the sense of relaxation, calm, or ease that fills you. If you are feeling that there is still quite a bit of tension in any place of your body, simply start at the beginning of this practice and redo it again. For now,

Take a deep breath in.

Kelsey (05:25.206)
And a gentle breath out.

Kelsey (05:30.144)
When you're ready, slowly bring yourself back to the present moment, wiggling your fingers and your toes and gently opening your eyes.

Kelsey (05:45.868)
So, like I said, if you are still not feeling the total effects of this, we all recommend to always go back and you can do this over and over again for yourself. Sophie, how are you feeling?

Sophie (05:57.674)
relaxed. I have a lot of tension in my hips right now so I need to go away and release after this session. Exactly, exactly.

Kelsey (06:06.798)
Do a little bit of light stretching to kind of open them up.

Kelsey (06:12.844)
Yeah. And for those who are listening, the body scan sometimes in and of itself, just breathing through and bringing awareness to where you're holding tension in your body, that can be enough. But if you recognize that you're holding pretty excessive tension in certain parts, like Sophie said in her hips, you can always go after and do some very light stretching or yoga that focuses on that particular area of the body. We'd recommend like yin yoga to just like

relax into a position and to let it hold and release. And again, you're always going to want to focus on that deep belly breathing to kind of breathe through it and let go. But that is all we have for today. Please don't forget to go and sign up through our mailing list where you can get the workbook that goes along with this chaos to calm challenge.

It provides in-depth instructions on everything that we're talking about from today's episode to the previous episodes and the episodes to come in our 12 Days of Christmas Chaos to Come. So hope to see you guys on the next one.