Guided meditation
Body Scan Meditation
A body scan is a mindfulness practice where you slowly move your attention through each part of your body, noticing sensations without trying to change them. It is one of the core practices of Mindfulness-Based Stress Reduction (MBSR) and a wonderful way to release tension you didn't know you were carrying.
15 gentle prompts · any length
Start this meditationFree, with optional voice guidance, music and nature sounds.
The guided script
Read through it here, or let Relax show one prompt at a time while you breathe.
- Settle in. Let your eyes close or rest your gaze softly downward.
- Notice the weight of your body being supported beneath you.
- Bring your attention to the top of your head. Just notice what is there.
- Soften your forehead, the space between your eyebrows, your eyes.
- Let your jaw unclench. Let your tongue rest.
- Feel your neck and throat. Let them lengthen and soften.
- Let your shoulders melt down away from your ears.
- Move down your arms to your hands. Notice any warmth or tingling.
- Feel your chest rise and fall with each breath.
- Soften your belly. There is nothing to hold in.
- Notice your lower back. Breathe into any tightness.
- Feel your hips and the weight of your legs.
- Move down through your knees, calves and ankles.
- Rest your attention on your feet, all the way to your toes.
- Now feel your whole body at once, breathing, alive, at ease.
Tips
- If your mind wanders, gently return to the last body part you remember.
- There is no right sensation to feel. Numbness or nothing at all is fine.
- Lying down works well, especially before sleep.
Questions
How long is this body scan meditation?
As long as you like. Choose anywhere from 3 to 90 minutes in Relax and the 15 guided prompts spread across your session, looping gently in longer ones.
Can the meditation be read aloud?
Yes. Turn on "Read the guidance aloud" and your device's built-in voice reads each prompt. It works offline and nothing is sent anywhere.
Do I need any experience?
None at all. Each prompt tells you exactly what to do. If your mind wanders, that is normal; simply come back to the next prompt.
More guided meditations
5-4-3-2-1 Grounding
Use your five senses to come back to the present when anxiety pulls you away.
Loving-Kindness Meditation (Metta)
Send warm wishes to yourself, loved ones and the world.
Progressive Muscle Relaxation
Tense and release each muscle group to melt away physical stress.
Mindful Noting: Thoughts as Clouds
Watch thoughts pass like clouds in the sky, without getting carried away.
Safe Place Visualization
Build a peaceful place in your mind that you can return to anytime.
Gratitude Meditation
Reflect on the good things, big and small, and let them sink in.
Breath Counting Meditation
Count each exhale from one to ten, then begin again. Simple and focusing.
Sleep Meditation Wind-Down
A slow, soothing descent into rest. Best lying down with the lights off.
Sound Meditation
Let sounds come and go around you. Nothing to fix, only to hear.
Breathing techniques to pair with it
Calm Breathing
A gentle rhythm with a slightly longer exhale. The easiest way to settle in.
Box Breathing
Four equal sides: inhale, hold, exhale, hold. Steady and grounding.
4-7-8 Breathing
Long hold, longer exhale. The classic wind-down before sleep.