The Body Scan is a very popular relaxation technique.
You do a mental scan of your body from head to toes searching for any tension and make a conscious effort to release that tension.
Doing a body scan is a great way to unwind or calm down after any stressful event as well as a preventive measure to maintain a stress free, tension free body.

There are different ways to do body scans, try them and do what works best for you.

One technique is to tense each body part in turn from head to toes and then relax each part as you go. Another way is to visual the tension being released from each body part and not physically tensing the parts.

Simply lie down on a firm surface.
Feel your head, shoulders, back and hips settling into the surface.
Relax your arms, hands, thighs, calves and feet, allowing your feet to fall open away from each other.
Focus on your feet, are the relaxed or do you feel any tension? Release any tension or strain, taking focused breaths while doing this.
Wait a few moments.
Move on, feel from your ankles to your knees…are your lower legs tense or relaxed? If any tension or strain exists, release it, taking focused breaths while doing so.
Wait a few moments.
Move on, do the same process for your thighs and upper legs and hips.
Move to stomach and buttocks, then to ribs, chest, spine and back again repeating the process.
Then work your way to shoulders and back repeating the process. (Many people ‘hold’ stress and tension in shoulders, so take special notice to anything you feel there and release it).
Next you’ll move to hands, arms, shoulders feeling for any tension or stress and releasing it.
Finally end with paying attention to any facial or head stress or tension. Just relax and breathe.
Lie still for a few moments and savor and take in the feeling of total relaxation.

Do a body scan as mentioned above, when you’re feeling tension or need to unwind.
Do it weekly as a preventative measure to keep your body free of stress.

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