Body Scan Meditation: Releasing Stress and Negative Energy
Have you ever felt a headache, body aches, or joint pains?
Maybe you’ve had digestion issues or pain somewhere in your body. You might think something is medically wrong, but often, it’s just stress. In this blog post, we’ll talk about stress, what it is, and how you can use body scan meditations to help release it.
What Is Stress?
Stress is energy. It’s not a physical thing you can touch, but it can affect your body in real ways. Stress can cause headaches, raise your blood pressure, mess with your digestion, or make it hard to sleep. It can even cause pain anywhere in your body. But here’s the thing: stress comes from your thoughts.
Think about two people in the same situation, like working in a busy office. One person is a nervous wreck, stressed out all the time. The other person leaves work at the office and goes home relaxed. What’s the difference? It’s how they think. One person might overanalyze or feel like they have to keep their job to pay bills. They might think, “If I lose this job, I’ll lose my home.” The other person might think, “This is just a job. If it doesn’t work out, I’ll be fine.” Same job, same office, but different thoughts create different levels of stress.
I learned this years ago when I was in school to become an aesthetician. There was a lot of drama in that school—students bickering all the time. One day, a classmate asked me, “Why are you never stressed out about this place? I’m always stressed when I come here.” I told her, “I don’t care about the drama. When I walk out the door, I’m done. I don’t take it home with me.” We were in the same six-month program, but she carried stress home and worried about coming back. I didn’t. It’s all about perspective.
Even if you need your job to pay your bills, you don’t have to be stressed about it. You can do your job well and not worry. But if you’re feeling stressed anyway, what can you do? That’s where body scan meditation comes in.
What Is a Body Scan?
A body scan is a meditation where you focus on your body, one part at a time, to find where you’re holding stress. Stress often shows up as tension, heaviness, or pain in your body. When you do a body scan, you sit quietly and “listen” to your body without judging what you feel.
Here’s how it works:
Start with your head. Sit quietly and focus on your head. Notice what you feel. Maybe it’s a headache, tension, or even fear. Whatever you feel is real—don’t analyze it, just notice it. If your head feels calm and peaceful, there’s probably no stress there.
Move to your neck. Check for tension, heaviness, or maybe a pulsating or tingling feeling. Are you holding stress in your neck?
Keep going. Scan your shoulders, arms, chest, and all the way down to your feet. Notice any sensations like throbbing, tightness, or negativity.
Releasing the Stress
When you find a spot where you feel tension or negativity—like neck pain or a heavy feeling—that’s where you’re holding stress. Now, you can release it. Here’s how:
Picture the stress. Imagine the sensation as something like a brick, a cloud, or darkness.
Push it out. In your mind, move that negativity down your body, out through your feet, and into the earth. The earth can take that negative energy and turn it into something positive. By releasing it, you’re helping yourself and the earth.
Say it. As you push the stress out, you can say, “I release you to the earth.” This helps you let go consciously.
This works because the earth has natural energy. If you’ve ever walked barefoot outside, you might have felt calmer. That’s grounding—connecting to the earth’s energy to release negativity. When you send stress out of your body and into the earth, the earth cleans it up and uses it for itself.
Why It Matters
Physical pain, like neck pain or body aches, is often a sign you’re holding stress. If the pain isn’t caused by a medical injury, releasing that negative energy can help you feel better. Even if you do have an injury, letting go of stress might ease some of the discomfort.
I created a free guided body scan meditation to help you do this. It walks you through the process of finding and releasing negative energy in your body. You can try it to start feeling better right away.
Gentle Body Scan for Release and Renewal
The Body Scan Meditation is a guided practice where you focus on your body to find and release stress. It helps you notice tension, like tight shoulders or a heavy chest, and let it go, reducing anxiety and making you feel lighter.
Want to Learn More?
If you’re interested in healing on a deeper level, check out my free webinar about my Evolve program. It explains how to release negative energy and heal your soul. Not ready for that yet? Sign up for my newsletter! I send weekly emails with blog updates and tips to help you keep learning.
By using body scan meditations, you can find where stress lives in your body and let it go. You don’t have to live with pain or tension. Try it, release that energy, and feel better today!
