4-Minute Body Scan for Stress Relief

Do you ever notice that when you’re stressed out, you hold tension in your body? Take a moment, and notice where you feel tense or uncomfortable. Common areas of tension are the shoulders, neck, jaw, and forehead. A body scan is a wonderful way to quickly bring your attention to those areas and use your breath to allow the tension to release. You can try this on your break at work or even as a way to transition when you get home after a long day.

Brief Body Scan Script

Begin by bringing your attention into your body.

Have a soft gaze towards the floor.

Notice your body wherever you’re seated, feeling the weight of your body on the chair, your feet touching the floor. Make any small adjustments you need to become more comfortable.

Take a few deep breaths.

As you take a deep breath, you bring nourishing oxygen into the body. As you exhale, feel a sense of relaxing more deeply.

Observe your feet on the floor, feel the sensations of your feet touching the floor. The weight, pressure, and temperature.

Notice your legs: your calves, knees, thighs. Breathe in, exhale, releasing any tension in your legs.

Notice your back against the chair. On the next exhale, use your breath to release any tension in your back.

Bring your attention into your abdomen. If your abdomen is tense or tight, let it soften. Take in a breath, then slowly exhale.

Notice your hands. Are your hands tense or tight? See if you can allow them to relax.

Notice your arms. Observe any sensations in your arms. Let your shoulders be soft.

Bring your attention to your neck and throat. Breathe in, breathe out.

Soften your jaws, eyes, and forehead. Let your face and facial muscles be soft.

Become aware of your whole body. Take one more deep breath, slowly exhaling.

Stay in this moment of quiet relaxation for as long as you need.

- Kristie Powell, LMHC