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Body scan: relax your body area by area

A body scan means bringing your attention to each part of the body in turn to relax it. It is found in sophrology as well as in mindfulness meditation (MBSR).

Duration9 minLevelBeginnerEquipmentNone
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Free, no account, on iPhone without the App Store.

Benefits

  • Releases muscle tension
  • Helps you fall asleep
  • Develops body awareness

Who is it for?

For everyone, ideally lying down, in the evening or after a busy day.

Steps

  1. Settle in, lying down or seated
  2. Face and jaw
  3. Neck and shoulders
  4. Arms and hands
  5. Back and belly
  6. Hips and legs
  7. Feet
  8. The whole body, then come back

Tips

  • Don't try to relax everything: observing is enough
  • Keep warm, the body cools down at rest
  • If you fall asleep, you probably needed it

References

  1. Kabat-Zinn J. (1990). Full Catastrophe Living. Delacorte Press.
  2. Goyal M. et al. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368. doi.org/10.1001/jamainternmed.2013.13018

In the same family

Dynamic relaxation, inspired by sophrology8 min 45Controlled belly breathing (4 s / 2 s / 6 s)5 min
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This content is for information only and does not replace advice from a health professional. If in doubt, ask your doctor before you start.