12-minute practice · Notice and soften tension
Body Scan Relaxation
A body scan moves attention through different parts of the body without requiring them to feel any particular way. If some areas feel uncomfortable, you may skip them or keep awareness of the room instead. The practice encourages curiosity rather than judgement and can be done seated or lying down.
Notice your feet and the places where they meet the floor or bed.
The timer is silent by default. Spoken guidance uses your device's built-in voice, not a prerecorded MP3. Voice availability, pacing and pronunciation vary.
Guided meditation transcript
Follow the steps at your own pace. Each cue appears at the indicated point in the session; natural pauses between cues allow time for reflection.
- Notice your feet and the places where they meet the floor or bed.
- Move attention to the legs. Sense weight, warmth or coolness without needing to change it.
- Notice the stomach and chest. Let breathing happen at its natural pace.
- Bring awareness to the hands and arms, allowing them to rest.
- Sense the neck, jaw and face. Soften any holding that feels ready to release.
- Notice the body as a whole. Return your attention to the sounds and space around you.
Reflection after your practice
Where did you notice the most ease or resistance?
Feel free to return to this exercise, choose a different duration, or explore another meditation style. There is no score to achieve and no requirement to feel calm immediately.