Body Scan Meditation for Stress Relief and Focus

A MEDITATION EXERCISE

Why It’s Helpful:

A body scan meditation is a simple mindfulness technique that helps reduce anxiety, tension, and ADHD-related restlessness. It also promotes relaxation and mental clarity — essential during perimenopause when hormonal shifts can lead to stress and emotional imbalances.

How to Do the Body Scan Meditation:

Duration: 5–10 minutes

Best Time: Before sleep, or during moments of stress or overwhelm.

Steps:

1. Find a comfortable position: Sit or lie down in a relaxed position. Make sure you’re comfortable and in a quiet space.
   
   
2. Take a deep breath: Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Let your breath settle into a natural rhythm.
   
   
3. Focus on your feet: Gently shift your attention to your feet. Notice any sensations, tension, or warmth. Simply observe. If there’s any discomfort, try to relax that area with your breath.
   
   
4. Move up the body: Slowly move your attention up your body — to your ankles, calves, knees, thighs, hips, and so on. As you go, notice each part of the body. Let go of any tension.
   
   
5. Scan your torso and arms: Continue focusing on your abdomen, chest, and shoulders, then move to your hands, arms, and neck. Be aware of your sensations — perhaps warmth, tightness, or relaxation.
   
   
6. Finish with your head: Bring your awareness to your head and face. Relax your jaw, soften your eyes, and let go of any holding in your forehead.
   
   
7. Complete with deep breathing: Once you’ve scanned your whole body, take a few deep breaths. As you exhale, imagine releasing any remaining tension or stress. Allow your body and mind to fully relax.
   

Tips:

• If your mind wanders, gently bring your focus back to the body part you’re focusing on.
  

This can be done in the morning to start your day with clarity or at night to prepare for restful sleep.