---
title: Body Scan & Progressive Relaxation
description: This topic covers somatic techniques used to release physical tension and reduce stress. Learners will understand how to systematically direct attention through the body and consciously relax muscle groups to improve somatic awareness.
category: health-medicine
subcategory: mental-health-and-mindfulness
difficulty: beginner, intermediate, advanced
url: /subject/body-scan-and-progressive-relaxation
---

# Body Scan & Progressive Relaxation

This topic covers somatic techniques used to release physical tension and reduce stress. Learners will understand how to systematically direct attention through the body and consciously relax muscle groups to improve somatic awareness.

## Available Resources

1 Courses • 5 Websites

## Websites

### 1. Verywell Mind: Progressive Muscle Relaxation Guide

Step-by-step free tutorial with audio

**Difficulty:** Beginner | **Price:** Free

**Link:** https://www.verywellmind.com/progressive-muscle-relaxation-2584124

**Tags:** progressive-muscle-relaxation, relaxation-techniques, stress-management, anxiety, sleep

### 2. Greater Good in Action: Body Scan Meditation

Practice page from UC Berkeley's Greater Good Science Center with a guided audio recording and written script for moving attention through the body region by region. Includes time required, the reasoning behind the practice, and summaries of supporting research.

**Difficulty:** Beginner | **Price:** Free

**Link:** https://ggia.berkeley.edu/practice/body_scan_meditation

**Tags:** body-scan, mindfulness, guided-meditation, stress-reduction, mbsr

### 3. greatergood.berkeley.edu

From UC Berkeley's Greater Good Science Center, this site offers science-based articles, videos, podcasts, quizzes, and practical guides on social and emotional well-being. It covers empathy, compassion, mindfulness, resilience, and emotional intelligence with actionable tips for daily life.

**Difficulty:** Intermediate | **Language:** English | **Price:** Free

**Link:** https://greatergood.berkeley.edu

**Tags:** websites, personal-development, life-skills

### 4. insighttimer.com

Insight Timer is a meditation app and website offering thousands of free guided meditations, talks, mindfulness courses, and sleep sounds from a wide range of teachers. It also includes a customizable meditation timer for unguided practice and community features.

**Difficulty:** Intermediate | **Language:** English | **Price:** Free

**Link:** https://insighttimer.com

**Tags:** websites, health-medicine, meditation

### 5. mindful.org

Mindful.org is a resource hub offering practical guidance on mindfulness and meditation, with articles, expert tips, guided meditations, videos, and science-backed insights to help integrate mindful practices into daily life.

**Difficulty:** Intermediate | **Language:** English | **Price:** Free

**Link:** https://mindful.org

**Tags:** websites, health-medicine, health-and-wellness

## Courses

### 1. Mindfulness-Based Stress Reduction (MBSR)

Learn Mindfulness-Based Stress Reduction (MBSR) techniques based on Jon Kabat-Zinn's program to reduce stress and improve well-being.

**Difficulty:** Beginner | **Price:** Free

**Link:** https://palousemindfulness.com/

**Tags:** mbsr, stress-reduction, body-scan, guided-meditation, mindful-yoga

---

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