Guided body scan · 9 min
Full-Body Relaxation Scan
Let your jaw, shoulders and belly finally let go, then end by quietly thanking the body that carries you.
With
Rated4.7
- Level
- Beginner friendly
- Style
- Guided body scan
- Sound
- Voice only
- Best time
- Night or early morning
About this session
- Releases body tension
- Deepens relaxation
- Cultivates gratitude
- Grounds you
This is a nine-minute guided body scan with Sahara Rose. You begin with three audible sighs, each deeper than the last, then soften one area at a time from forehead to feet, with gentle permissions along the way. It closes with a thank-you mantra for your body.
It suits the end of a long day, when you're carrying tension you haven't noticed, or a slow early morning before the world asks anything of you. Use it whenever you want to settle into your body and feel kindly toward it.
After the session
01
A softer, looser body
Notice and drop tension you didn't know you held.
02
Ease in the chest and belly
Stop guarding, stop sucking in, simply let go.
03
Gratitude for your body
Feel thankful for the home you live through.
04
A grounded, present finish
Return to the room rooted and awake.
Who it’s for
Yes, if…
- Anyone who carries tension in their jaw, shoulders or belly
- People winding down at night who want to settle before sleep
- Those who want a gentle, unhurried start to the morning
- Anyone who wants to feel kinder toward their body
Not now, if…
- Those looking for an energising practice
- People who prefer silent meditation (this is guided)
- Anyone wanting a long, slow session, as this one is nine minutes
About the teacher
Sahara Rose
Spiritual Teacher
Sahara Rose is a celebrated modern spiritual teacher who has been called “a leading voice in the millennial generation” by Deepak Chopra. She is a 3x best-selling author, speaker and hosts the Highest Self Podcast, which has been the #1 spirituality podcast in the US over the past 8 years with over 50 million downloads. She’s the co-founder of Highest Self Institute, the premier spiritual coaching certification institute. If you are ready for a feminine and ancient approach to spirituality, she is the teacher for you!
See all by Sahara RoseQuestions people ask
Still unsure? Ask your assistant anything about this session.
Why does the meditation begin with audible sighs?
You take three breaths, each deeper than the last. The second is sighed out loud, and the third comes out with a shake. Making sound and movement on the exhale gives your body a clear signal to release before the scan starts.
In what order does the body scan move?
It starts at the face: forehead, eyebrows, eyes, cheeks, jaw and mouth. Then it moves through the neck, shoulders, upper back, shoulder blades and chest, then the belly, lower back, glutes and hips. It finishes with the legs, knees, calves and feet.
What does it mean to not guard your heart or suck in your belly?
These are small permissions. At the chest you hear that you don't need to guard your heart any longer, and at the belly that no one is judging you, so it can hang loose. They invite you to drop habits of holding yourself in or protecting yourself.
What is the mantra at the end?
After feeling how good it is to be in your body, you're invited to repeat 'Thank you, thank you, thank you'. You say it again while holding the breath at the top of an inhale, then exhale. It is thanks to your body, described as the temple you experience life through.
Is this meant for sleep or for waking up?
It can be used for both. The guidance is soft and unhurried, so it works at night. It also ends by bringing you back to the room grounded and present, which suits a slow morning.
What are the hip and leg cues about?
Here the guidance gets a little more personal. It mentions any emotion you're holding in your hips, and any tightness in your legs. It then reminds you that you don't have to do it all alone as you soften through knees, calves and feet.