BODY SCAN: Softening the Body, Quieting the Mind
10-minute guided script for seated or supported reclined posture

Let’s begin by finding a comfortable seat.
If it feels safe, please close your eyes gently.
And if not, please soften your gaze downward.
Let’s write this little love note to ourselves: At this moment, I am quieting my mind.

Continuing to nestle into the practice,
don’t feel a need to sit upright or with perfect posture, just with self-care.
Let your back be long but without forcing any holding.
Your feet can rest on the floor. And your hands can rest gently in your lap or by your sides.

We begin our body scan simply—by arriving.
Feel the contact your body makes with the surface beneath you.
The seat, the ground. Gravity at work.
Let yourself feel held.

Take a slow breath in…
and exhale out the mouth.
One more—inhale fully…
and exhale…
letting any need to perform or prove begin to melt away.

Now, we are fully present to our body, our selves in this space. Just as we are.

Bring your attention to the crown of your head,
Noticing the place where you meet the air.
Let that space soften… imagine as if the very top of your head could expand just slightly.

Move your focus down to your hairline and temples,
do you notice tightness here?
We often clench without realizing.
Let awareness begin to soothe that holding.

Now focus on the forehead—see if you can smooth the brow.
Feel the space between your eyebrows.
This is often where we hold concentration, concern, tension.
Soften. Soften again.

Shift your awareness to the eyes,
See if they’re still trying to work, shapes and colors conjuring themselves in the darkness.
Let the lids flutter a moment, soften, closed but not clenched.
They don’t need to be at work right now.

Now notice the cheeks, jaw, and mouth.
Unhinge your jaw, gently shifting left to right for just a moment.
Let the tongue gently rest behind the front teeth, at the roof of your mouth.
Letting go through the throat, gently swallow once or twice.
There are no words needed, nothing you need to say right now.

Bring attention to the length of your neck, the front, the sides, and the back.
This is a narrow bridge where our tension often resides.
Invite a sense of lightness and spaciousness here.
Imagine your breath gently expanding this space from the inside.

Now center your thoughts on the shoulders.
Scan the ridgeline of both shoulders with gentle awareness.
We carry so much here,
responsibility, expectation,
it is here, that we’ve learned to brace for impact.
Let all that weight roll off.
Let the shoulders relax, settle, dropping ever so slightly.

Now notice the upper arms, biceps, triceps,
The mind’s eye traveling down to the elbows, the forearms, wrists…
and into your capable hands—notice the back of the hands, the palms, fingers, fingertips.
Notice if you’re gripping. For a moment, stretch the fingers out wide,
and let them soften completely.
Let the hands become heavy and still.

Return briefly to your chest.
Feel the natural lift and fall of the breath.
Don’t change it, just notice it.
Let your awareness rest within the ribs and breastbone…
Just let it be seen.

Now navigate to the upper back,
the muscles around your spine, the space behind the lungs.
Let the breath move through these areas—expanding, releasing, expanding, and releasing.

Bring awareness to the abdomen and belly.
No need for holding it in or tightening unconsciously.
See if you can soften the belly. Let it be without judgment, and receive the breath.
Let this center be soft, ebbing and flowing, just as it is.

Now the lower back,
Let’s release this container of stress.
Imagine the breath filling this space
with a radiating release of warmth and ease.

Now the pelvis and hips,
Let your attention linger here.
Mindful of the sit bones, the hip sockets, the glutes.
Notice any places of tightness.
Let them melt—one layer at a time.

Bring awareness to the thighs,
the front, the back, the sides.
Let them feel weighted, resting.

Now the knees, shins, and calves, notice any points of contact.
Let the complete length of your legs be heavy and still.

Move into the ankles, and finally the feet,
tops, soles, heels, toes.
This is your foundation.
For now, let’s extend just a moment of gratitude and stillness.

We are present, here and now.
From the crown of your head to the soles of your feet,
you are aware, awake, and at ease.

Take a breath in through the nose…
and out through the mouth.
Once more. Lengthen the exhalation.

Begin to bring small movements back into your body.
Notice the points of contact between you and your seat, the ground beneath you.
Wiggle your fingers and toes.
Roll your shoulders ever so gently.
Invite motion, but no rush.

And when you’re ready…
let your eyes slowly open.

Return to the space you’re in,
bringing with you the steadiness and the softness
that you just carved into this beautiful day.