Full Body Scan

Let yourself settle. Lying down or sitting, whichever lets your body be heaviest.

Take one long breath in through your nose. And let it leave slowly, like a wave sliding back out.

We're going to travel through your body slowly. You don't have to fix anything. You're only going to notice, and let go.

Begin at the very top of your head. Feel the crown of your scalp soften.

Let your forehead smooth out. All day it has been holding a small question. Let the question go for now.

Soften the space between your eyebrows. Let it widen.

Let your eyes rest heavy in their sockets. Nothing to look at. Nothing to watch for.

Let your cheeks go soft. Let your jaw unhinge slightly, teeth apart, tongue loose in your mouth.

Feel your whole face let go. This is often where worry hides.

Move down to your neck. Let it lengthen. Let your throat be open and unguarded.

Now your shoulders. Let them drop away from your ears. Further than you think they can.

Feel the weight of your arms. Upper arms heavy. Elbows heavy.

Forearms soft. Wrists loose.

Let your hands open, palms easy. Nothing to hold onto right now.

Bring your attention to your chest. Feel it rise, and fall, without you steering it.

Let your heartbeat be exactly what it is. You don't have to slow it. It will settle on its own.

Move to your upper back, between the shoulder blades. Let that place unclench.

Down the middle of your back. Each vertebra a little heavier than the last.

Your lower back, which carries so much. Let it release into whatever is beneath you.

Now your belly. Let it be soft. Let it be round on the inhale. No holding in.

Feel your hips relax and widen. Let them be fully supported.

Let your thighs get heavy. Feel their whole weight sinking down.

Your knees. Let them be loose and unlocked.

Your calves, softening. Your shins, quiet.

Your ankles, letting go. Let your feet fall open, however they want to.

The soles of your feet. Your toes. Let every small muscle there stop working.

Now feel your whole body at once. Head to toe, one heavy, breathing thing.

If you find one place still holding — a shoulder, a jaw, a hand — breathe into it, and let it go on the way out.

You are not asking your body to do anything now. You are letting it rest.

Take one more long breath in. And let it out slowly.

Stay here as long as you like. The waves will keep going without you.