Written by:

Updated on:

August 26, 2020
Mindfulness Body Scan for Stress Relief. The intent is to use progressive muscle relaxation and awareness to reach a deep state of ease.
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Here’s a Sample of the “Mindfulness Body Scan for Stress Relief” Guided Meditation Script:

Lie down in a comfortable, quiet place where you can be free from distractions
If you’re supporting your head or chest, maintain a neutral neck and spine
Close your eyes, to help turn your attention inward
Breathe gently and quietly in and out through your nose

Count out 5 slow cycles of breath
Let your whole body rest back
Drop into the awareness that this is your time to be at ease, and to be still
Let yourself be present here
There’s nowhere else you need to be,
And nothing else you need to do
That’s more important than resting, right here, and right now

We’ll begin with awareness of the head and face
Without moving too much,
Shut your eyes tight, scrunch up your nose, and pucker your lips
Squeeze tight every muscle of your face, your brow, your entire head
Hold this tension as tightly as you can for a long patient inhale breath
Then with exhale, let go

Mindfulness Body Scan for Stress Relief, Mindfulness Body Scan for Stress Relief

Pay particular attention to the sensation of this release
Notice sensation in the muscles of the face
Notice the process of movement from tight, to soft
Notice the feeling, of the face and head expanding into relaxation

Be present with this feeling of letting go for as long as you’d like to
As we move through this meditation,
You can pause at any time

When you’re ready, drop your awareness to your shoulders
The sides of your rib cage
Your chest and your back
Your belly and low back
Aware of your entire torso

And then as you lie here,
With inhale breath, squeeze and flex this torso
Squeeze the sides of your body,

Tighten your belly
Activate your back, your shoulders, your chest
Hold tight as you seek out activation in every last little corner of the torso
Hold tight as you take a long inhale

About the author 

Sara-Mai Conway

Sara-Mai Conway is a writer, yoga and meditation instructor living and working in Baja Sur, Mexico. In addition to online offerings, she teaches donation-based community classes in her tiny, off-grid hometown on the Pacific coast. She is a certified 500-hour Remedial Yoga and Applied Mindfulness Advanced teacher with Bodhi Yoga Spain under the Independent Yoga Network (UK).