Body scan relaxation

Setup

1. Mats with space between them; dim the lights if possible and keep the room comfortably warm.
2. Each student has a blanket for warmth, a bolster or rolled blanket under the knees, and a folded blanket under the head if the chin tips up.
3. Offer alternatives to lying on the back as equal choices: lying on one side with a pillow between the knees (often more comfortable in pregnancy) or sitting on a chair. Eyes can stay open with a soft, low gaze.

How it runs

1. Settle into corpse pose (Savasana): legs a little apart, arms away from the sides, palms up or down. Take three slow breaths, letting each out-breath be a little longer than the in-breath.
2. Feet and legs: guide attention to the toes, soles, heels and ankles, then up through the calves, knees and thighs, one area at a time. Invite students to notice whatever is there without trying to change it.
3. Hips, belly and back: notice the weight of the pelvis on the floor, the gentle rise and fall of the belly, and where the back meets the mat.
4. Chest, hands and arms: notice the breath moving in the chest, then the fingers, palms, wrists, forearms, elbows and shoulders.
5. Neck, face and head: soften the jaw, the tongue, the cheeks, the eyes and the forehead; notice the back of the head resting down.
6. Whole body: rest with a sense of the whole body breathing for one to two minutes of silence.
7. Coming back: deepen the breath, move the fingers and toes, stretch, roll onto the right side and pause, then press up slowly to sitting.

Coaching points

• Speak slowly and leave pauses; the silence is part of the practice.
• Use inviting words such as 'notice', 'you might feel' and 'if it's comfortable'.
• A wandering mind is normal: bring it back to the next body part without judgement.
• If someone falls asleep, let them rest and bring the group back with a soft voice.
• For children, keep it to about five minutes and name fewer areas, e.g. 'wiggle your toes, then let them go still'.

Common mistakes

• Rushing the script so students can't keep up.
• Students lying cold or uncomfortable without props.
• Telling students what they should feel instead of inviting them to notice.
• Sitting straight up from lying down instead of rolling to the side first.