Release the Tension You Didn’t Know You Were Carrying: Try the Body Scan

November 13, 2025

In today’s busy world, our minds are constantly racing – planning, worrying, multitasking. Over time, this mental load often shows up physically as tight shoulders, a sore neck, or an achy back. If you’ve ever noticed yourself holding tension without realizing it, you’re not alone. One of the simplest ways to break this cycle and reconnect with your body is through a Body Scan—a beginner-friendly mindfulness practice that helps calm the mind, ease muscle tension, and reduce stress.

What Is a Body Scan?

A body scan is a guided mindfulness exercise where you bring attention slowly and intentionally to different parts of your body—usually from your head down to your toes. The goal isn’t to “fix” anything or make tension go away immediately; it’s simply to notice. This awareness often leads to natural relaxation, improved focus, and greater mind-body connection.

How It Helps with Chronic Stress and Tension

When we’re stressed, our body stays in a low-grade “fight or flight” mode—muscles stay slightly contracted, breathing becomes shallow, and posture stiffens, especially in the neck, shoulders, and upper back. Over time, this creates pain and fatigue.

Regular body scan practice helps by:

• Releasing stored tension. As you become aware of areas that feel tight, your nervous system learns it’s safe to let go.
• Shifting your body out of stress mode. The slow, mindful attention activates the parasympathetic (“rest and digest”) system.
• Increasing pain awareness and control. People with chronic pain often disconnect from the area that hurts. Gentle awareness helps retrain the brain to interpret those signals differently, reducing overall discomfort.

How to Get Started

You don’t need any special tools or prior experience—just a quiet space and a few minutes of your time.

Try this simple routine:

1. Find a comfortable position. You can lie down or sit in a supportive chair. Let your hands rest loosely.
2. Take a few slow breaths. Feel your chest and belly rise and fall.
3. Begin at the top of your head. Gently notice sensations—tightness, warmth, tingling—without judgment.
4. Move your focus slowly downward, pausing on your face, neck, shoulders, arms, torso, hips, legs, and feet.
5. If your mind wanders (and it will), simply bring it back to the area you were scanning.
6. End with a few deep breaths, and notice how your body feels now compared to when you started.

When and How Often

• Start small. Try 5–10 minutes once per day, or even every other day.
• Best times: Before bed (to unwind), during a mid-day break, or after exercise.
• Consistency matters more than length. Even short, regular sessions create powerful changes over time.

Next Step: Learn How to Use This for Pain and Stress Management

At New Life Physical Therapy, we integrate mindfulness and movement through our Lifestyle Medicine program—helping patients manage stress, improve sleep, and reduce pain naturally. If you’re curious to learn more and begin practicing body scans as part of a personalized plan for pain and stress management, join our Lifestyle Medicine Wait List today.

Respond to this email or call us at 608.742.9356 to join our Lifestyle Medicine wait list.