Guided body scan · 5 min
Pain Relief
Stop fighting the ache and start listening to it, so your body can finally ease its grip tonight.
With
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- Level
- Beginner friendly
- Style
- Guided body scan
- Sound
- Voice only
- Best time
- In the evening
About this session
- Eases physical tension
- Builds body awareness
- Softens discomfort
- Settles you for night
Emily Fletcher guides you through a short seated practice built on curiosity rather than control. After a slow, lengthened exhale to settle in, you sweep your attention from head to feet, find the loudest physical sensation, and stay with it, imagining it as a child who just wants to be heard.
It suits anyone carrying aches, tightness or a restless body at the end of the day. Use it in the evening when you want to wind down without pushing discomfort away. It is a gentle self-care habit, and it isn't a replacement for medical advice.
After the session
01
A kinder relationship with pain
Meet discomfort with attention instead of resistance.
02
A softer, quieter body
Feel tight spots loosen as you exhale.
03
Sharper body awareness
Notice subtle sensations you usually talk over.
04
A calmer end to the day
Settle into the evening feeling listened to.
Who it’s for
Yes, if…
- People who feel aches or tension building by evening
- Anyone who tends to ignore or push down physical discomfort
- Those curious about mindfulness with a practical, hands-on focus
- Anyone wanting a short ritual to unwind before bed
Not now, if…
- Those looking for an energising practice
- People who prefer silent meditation (this is guided)
- Anyone hoping for a substitute for medical advice
About the teacher
Emily Fletcher
Founder of Ziva Meditation
Emily is the founder of Ziva Meditation and the host of the spine-tingling new podcast, Why Isn’t Everyone Doing This? (link.chtbl.com/whythis). She is an international speaker whose superpower is making esoteric tools accessible to a mainstream audience, teaching over 50,000 people meditation and manifesting. Her best-selling book, Stress Less, Accomplish More_, debuted at #7 out of all books on Amazon and has been translated into 12 languages. Her work has been featured by The New York Times, Good Morning America, Google and Harvard Business School. She is also one of the first Mindvalley authors with her Quest, The M Word. A formerly stressed Broadway performer going gray at 27, Emily was desperate for a solution when she found meditation -- which immediately cured her insomnia and anxiety. Her transformation was so dramatic that she quit acting, went to India, and studied the ancient tools Ziva students swear by today. Over the past three years she has dedicated herself to birthing Sacred Secret_ which is both a movement and an embodied manifesting formula helping her students to visualize, alchemize and magnetize their dreams using the most creative force on the planet... their sexual energy. Instagram: @zivameditation Emily’s podcast, Why Isn’t Everyone Doing This?: <https://link.chtbl.com/whythis/> Website: <https://zivameditation.com/podcast/>
See all by Emily FletcherQuestions people ask
Still unsure? Ask your assistant anything about this session.
What is the two x breath for?
It's the opening step: you inhale through the nose for a count of two and exhale for a count of four. Emily calls it the two x breath and describes it as a simple way to get settled, letting the body soften and melt into the chair before the scan begins.
What am I looking for during the body scan?
You scan from the top of your head through the jaw, neck, shoulders, chest, belly, hips, thighs, calves, ankles and feet, asking one question: what is the most prevalent sensation right now? It might be a racing heart, a knotted stomach or an ache in a knee or neck. You aren't judging or fixing it, just noticing.
Why does Emily compare the sensation to a little kid?
Her idea is that every sensation is trying to communicate something. If you ignore it, it gets louder, like a child calling 'Mom, mom, mom.' If you answer with 'What, honey, I love you,' the child feels heard and goes off to play. The same, she suggests, goes for pain.
What if the sensation gets stronger at first?
Emily says things may become a little more intense and then begin to dissipate. You keep your awareness resting there, breathe into the area, and let the exhale soften and release. Once it eases, you scan again for the next most prevalent sensation.
Why scan three times?
Each round finds the first, second, then third most prevalent sensation, so your attention moves from the loudest to the more subtle. Emily says you can continue as many times as you like, either returning to the same area or noticing finer sensations elsewhere.
What does she mean by closing the feedback loop?
She describes mindfulness as closing the feedback loop between brain and body: the more you listen to the body, the more softly it can communicate. She links this to acceptance, which she calls the first step toward transforming something, and says it can help the pain feel less intense.