Scan & Release Tension + Awareness Technique

Feeling stressed or tense? Try this simple yet effective technique to release tension and increase awareness.

Step 1: Find a Quiet Space

Choose a quiet and comfortable space where you can sit or lie down without distractions.

Step 2: Start the Scan

Close your eyes and take a few deep breaths to center yourself. Begin by scanning your body from head to toe, focusing on each body part individually.

Step 3: Notice the Tension

As you scan each body part, pay attention to any areas of tension or discomfort. Acknowledge these sensations without judgment.

Step 4: Release the Tension

Imagine sending your breath to the tense areas, allowing them to soften and relax. With each exhale, release the tension you are holding.

Step 5: Increase Awareness

After releasing tension, take a moment to notice how your body feels now. Notice any changes in sensation, temperature, or relaxation.

Step 6: Repeat and Practice

Repeat this scan and release technique whenever you feel tense or stressed. With practice, you can increase your body awareness and manage tension more effectively.

Give yourself the gift of relaxation and self-care with this simple yet powerful technique. Remember, taking care of your mind and body is essential for overall well-being.

For more relaxation techniques and mindfulness practices, explore Mindful.