Mind & focus · Calm & breathing · Beginner · ~5 min

Body-scan relaxation

Slowly noticing and relaxing each part of the body helps you unwind after training or before sleep, which supports recovery.

Starting position

Lie on your back on a mat, arms by your sides, eyes closed if comfortable.

How to do it

1. Take three slow breaths.
2. Bring attention to your feet; notice any tension and let it soften.
3. Move slowly up: calves, knees, thighs, hips, belly, chest, hands, arms, shoulders, neck, face.
4. Finish with a few slow breaths, then open your eyes and sit up slowly.

Technique cues

• Notice, do not judge
• Let each area feel heavy and soft

Common mistakes

• Rushing through the body
• Trying hard to relax (just notice)

Easier

Scan just three areas: legs, shoulders, face.

Harder

A slower 10-minute scan before sleep.

Safety

• If lying down is uncomfortable, do it seated.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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