When was the last time you truly gave your body a moment to rest—not just by sleeping but by intentionally relaxing? Take ten minutes and try a body scan exercise.
When did you last tune in to how your body feels? Not just during a headache, when you’re exhausted, or dealing with heartburn from a spicy meal. Instead, simply notice how your body feels right now—whether you’re sitting, standing, or lying down. Have you ever considered how your body feels in the middle of a meeting, walking down the street, or playing with your kids?
In our fast-paced, tech-driven lives, it’s easy to lose touch with our bodies. Often, we treat them as mere vessels that we feed, hydrate, and rest so they can carry our busy minds from place to place. We tend to ignore the signals our bodies send us—whether about stress or other impacts—until health problems arise.
Let’s take a small, intentional step toward reconnecting with our bodies. Spend just a few minutes each day, if possible, noticing your physical presence. This isn’t about judging your body, worrying about it, or pushing it harder during workouts. It’s about simply being in your body.
Try this 7-step body scan practice to help you relax. It will connect you to your body, ground you in the present moment, and enhance your sense of relaxation. You can do it sitting in a chair, lying down, standing, or even seated on the floor.
Mindfulness Practice: 7 Steps to Relaxing Your Body
- Find a comfortable position where you feel supported and relaxed.
- Close your eyes (if you prefer) or keep them open with a soft, unfocused gaze.
- Focus on your breath, observing its natural rhythm for a few minutes.
- Bring awareness to your body as a whole, noticing how it rests on and is supported by the surface beneath you.
- Shift your attention to specific areas of your body. You can focus on one area or move through a sequence such as: toes, feet (soles, heels, tops), legs, pelvis, abdomen, back, chest, shoulders, arms, hands, neck, face, and head.
- Pause on each area for a few minutes, noticing the sensations you feel.
- Gently redirect your focus if your mind wanders. When you notice distractions, return to the part of your body you last remembered.
If you fall asleep during the practice, that’s okay! When you wake, take a deep breath to reorient yourself, adjust your position, and continue from where you left off.
