Body scan visualisation is a powerful somatic practice used to cultivate body awareness, release accumulated tension and regulate the nervous system through guided imagery. This technique invites you to reconnect with your physical body in a gentle, non-judgemental way.

In this practice, you'll visualise a warm, bright light beginning at your heart space. With each breath, this light grows and spreads throughout your body - from your shoulders to your fingertips, down your spine to your toes. The imagery of warmth and light helps your nervous system soften, releasing tension you may not even realise you're holding.

By bringing conscious attention to each part of your body, you activate your parasympathetic nervous system (your body's "rest and digest" mode), helping to reduce stress, calm racing thoughts and create a sense of safety and presence. It's particularly effective when you're feeling disconnected, overwhelmed or simply need to slow down and come home to yourself.

In this video, Gracie guides you through this foundational visualisation practice. You can do this lying down or sitting, with eyes closed or softly gazing - whatever feels safest for you.

Benefits:

• Releases physical tension and tightness

• Calms the nervous system and reduces stress

• Cultivates body awareness and presence

• Creates a sense of warmth and safety

• Perfect for morning grounding or evening wind-down

Take a few minutes to soften.