Activities
Relaxing Body Scan
Take time for yourself
What are we going to do in this activity?
Let’s take some time to relax and feel calm with a body scan.
This activity helps you notice how your body feels, from your head to your toes. It’s great for reducing stress, improving focus, and feeling more connected to yourself.
You can do this lying down, sitting, or even standing—whatever feels best for you.
Before we start
Find a quiet space
Choose somewhere comfy and free from distractions.
Get comfortable
Wear soft clothes and grab a blanket or cushion if you’d like.
Lets get started
1
Get settled
Close your eyes (if you feel okay doing so) and take three slow, deep breaths. Breathe in through your nose and out through your mouth.
2
Start at the top
Focus on the top of your head. Notice how it feels—heavy, light, warm, or cool.
3
Work your way down
Slowly move your attention to your face, neck, shoulders, arms, and hands. Notice any sensations—tingling, tightness, or relaxation.
4
Focus on your middle
Bring your attention to your chest, stomach, and back. Breathe deeply and notice if they feel tense or relaxed.
5
Finish at your feet
Slowly move your focus to your legs, feet, and toes. Notice how they feel resting on the floor or bed. Wiggle them gently if you’d like.
6
Deep breath...
When you’re ready, take one more deep breath and gently open your eyes.
You did it !
Remember, take your time with each step and repeat the activity whenever you need to regroup and find calm
Challenge time
If you’ve completed this activity, and would like to challenge yourself further, you could
- Try adding calming music or nature sounds while you do the body scan.
- Practice this before bed and notice if it helps you sleep better.
- Imagine sending a warm light or calm energy to areas of your body that feel tense.
How did your body feel before and after the body scan?
Was there a part of your body that felt especially calm or tense?
Did this activity help you feel more relaxed or focused?
There are lots more activities to check out, and we hope you enjoy exploring & taking part.
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