3 Minute Guided Visualizations: Body Scanning with Light

This guided visualization is intended to be brief in length, lasting approximately three minutes. The body scanning with light exercise guides the listener to scan through their body for tense points and promote relaxation.

Follow along here, or download the free PDF version!

Allow yourself to sit comfortably where you are seated, or lie back if you wish. 

You may choose to relax your feet on the floor, and have your arms slack at your sides. 

Do whatever is most comfortable for you in this moment.

If you wish, you may choose to close your eyes or lower your head and drift your gaze down. 

Begin by taking a deep breath in through your nose, and then slowly exhaling through your mouth. 

Again, take a deep breath in, noticing how your body responds as you breathe in, and then slowly breathe out, letting the tension leave your body.

Take one more deep breath in, breathing in relaxation, and breathe out, releasing tension. 

Picture a bright light of clean, healing energy floating into the room. It slowly approaches you, greeting you gently. This light scans your body, noticing your tension, as you gently show it a map of where you carry your stress.

The light approaches, and with your permission, begins at the  top of your head. Notice any tension in your forehead, eyebrows, eyes, cheeks, mouth, and jaw. As the light fills you, you notice yourself able to relax.

Beginning at your forehead, relax your forehead and eyebrows. Lower your gaze and relax your eyes. Notice your cheeks, and mouth. Release your tongue from the roof of your mouth, and allow your jaw to go slack.

Shifting your attention down to your neck, scan for any tension, tilting your head slowly side to side and sensing tension, and gently let it go. 

Shift to your shoulders, scanning for tension. Allow your shoulders to droop, releasing the pressure from your arms. Notice the light as it gently fills  your upper arms, elbows, and forearms, allowing them to go slack at your side or rest on your lap. Focus your attention on your wrist and hands, allowing yourself to relax to a position of comfort. There is nothing you must hold onto or do in this moment, just relax and accept the relaxation you feel and the healing properties the light brings.

Shifting your attention center, notice your chest as it rises and falls as you breathe. Think about all of the work that your body is doing to have you here, present in this moment. Take a moment and thank yourself. 

Allow yourself to relax any tension in your chest, abdomen, and back, finding a position of comfort.

Remember to continue to breathe in through your nose slowly, and breathe out.

Shift your attention to your pelvis and hips. Allow yourself to melt into the surface you are seated, releasing any tension. 

Scan your legs, noticing any tension in your thighs, the bend in your knee, and down to your calf. Relax any tension and allow yourself to feel relaxed and comfortable.

Shifting to your feet, notice how they feel in this moment, flat on the floor. Wiggle your toes and find a comfortable position for your feet to rest.

Scan your body slowly, noticing all of the places this healing light has filled, from your toes, back to the top of your head, noticing any point of tension, and relaxing it as you work your way back up.

Notice how you feel in this moment. Take your time to enjoy this moment of relaxation. This is a feeling you can return to at any time.

When you’re ready, you can slowly return back to the present. Gently stretch and open your eyes.