A slow, systematic awareness through the body that releases tension and prepares the mind for rest. Used in contemplative and therapeutic traditions.
Guidance
Lie down comfortably. Let your arms rest at your sides. Bring attention to your feet. Notice any sensation, or the absence of sensation. Simply observe. Slowly move your attention up through your body: ankles, calves, knees, thighs. At each area, pause. Notice tension. Do not try to change it — just observe. Continue through your hips, belly, chest, shoulders, arms, hands. Move to your neck, jaw, eyes, forehead. Release what you can. Rest in the feeling of your whole body, supported by the surface beneath you. Let yourself drift.
Found in many traditions