A body scan is a simple mindfulness practice to tune into your body, release tension, and improve self-awareness. It only takes a few minutes, but can make a huge difference in how you feel physically and emotionally.
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
🌬️ Find a quiet space, sit or lie down comfortably, and let’s begin.
Pssst. Have you bought a yoga mat yet?
🧘♂️ Step-by-Step Guided Body Scan
Watch my guided meditation: quick body scan
🌬️ Find a quiet space, sit or lie down comfortably, and let’s begin.
1️⃣ Settle & Breathe
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- Close your eyes or soften your gaze.
- Take a deep inhale through your nose… hold for a second… then exhale slowly.
- Repeat 3-5 deep breaths, allowing your body to relax.
2️⃣ Head & Face
- Bring awareness to your forehead, eyebrows, and jaw.
- Are you clenching? Gently release tension.
- Let your face soften.
3️⃣ Neck & Shoulders
- Notice any tightness or stiffness—breathe into it.
- Let your shoulders drop away from your ears.
4️⃣ Chest & Heart
- Feel your breath move through your ribs.
- Observe any heaviness, openness, or tension.
- With each exhale, release stress.
5️⃣ Arms & Hands
- Bring awareness to your biceps, forearms, wrists, and fingers.
- Are your hands clenched? Let them relax.
6️⃣ Stomach & Gut
- Feel for any tightness, bloating, or ease.
- Breathe into your belly, allowing it to expand naturally.
7️⃣ Hips & Lower Back
- Notice if your hips feel tight or heavy.
- Relax your lower back into the floor or chair.
8️⃣ Legs & Feet
- Bring awareness to your thighs, knees, calves, ankles, and toes.
- Let your legs sink into the ground, releasing any tension.
9️⃣ Full-Body Awareness
- Take one final deep breath, feeling your whole body as a connected unit.
- Scan for any areas still holding tension—soften them.
🌿 Slowly open your eyes when you’re ready.
💡 When to Use a Body Scan
✅ Morning check-in to start the day aware & centered
✅ Before bed to release tension & sleep better
✅ During stressful moments to reset your nervous system
✅ Before or after workouts to improve movement awareness
💬 How do you feel after this body scan? Drop a “🧘♀️ I feel more connected!” in the comments!
#BodyScan #MindBodyAwareness #BreatheAndFeel #RelaxAndReset
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