This is one of the most effective exercises for encouraging progressive relaxation, and also for increasing self-awareness. With a little practise it is possible to do this exercise almost anywhere.

Make yourself comfortable in whatever position suits you best; this exercise can be practised lying down or sitting in a chair. However, do maintain an 'open' posture with no restriction to breathing.

If you are lying down you may find it more comfortable to support your head with a cushion. People who have back problems may find it easier to bend the knees.

Imagine sending your consciousness on a journey around your body. As you travel around the body allowing it to relax, you will also become increasingly aware of those areas where you habitually carry tension.

This knowledge alone is useful since once you know about it you can do something about it.

Choose a starting point for the 'scan'. It could be your head, your hands, or your feet, for example. Personally I like to start at the feet and work up. The important thing is to become aware of as much of your body as you can, thinking about each individual muscle in turn and allowing it to relax.

People encountering this exercise for the first time often say afterwards that they tried very hard to relax but couldn't. My advice is always the same "Don't try at all. Just allow it to happen."

So first think about your toes, each individual toe in turn; when you are happy that they are relaxed work your way along the foot, thinking about each muscle on every side.

Then concentrate on your ankles moving up your lower legs relaxing your calves, shins etc. to your knees, from your knees to your thighs and so on.

Give yourself enough time to travel around the whole of the body.

You will probably encounter areas of tension. If you find it difficult just allowing certain muscles to relax, then you may find it useful to tense them, and then relax or ‘let go’. This gives you a contrasting sensation to compare with.

If you relax on an out-breath, and synchronise the relaxation of muscles with your breathing, you may find the effects are heightened; but the most important thing is not to get stressed out by trying too hard!

The Body Scan can take anything from 20-40 minutes to complete, and like the Three Minute Focus, can be practised at the office. You might just need to take the phone off the hook while you are doing it, though.

There are several useful variations to the body scan: you might like to imagine a warm golden light slowly travelling downwards from your head to your toes, or imagine a warm, comforting mist creeping up from your feet. The good news is they all work!

© Jeff Turner