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Goal 4 of 14

How MeditaDream helps you relax your body

Relax, breathe, listen to your body and build feel-good habits, with no health claims.

  • 16 sessions
  • 4 categories
  • 3 immersive worlds
  • Free
  • No ads
  • Offline

✦ Download for freeSee the sessions ↓

Woman in an ochre robe meditating on a mossy rock in a river, with pine trees, a pagoda and a sun in quilled paper

Body relaxation: what MeditaDream changes

Busy days leave traces in your body: tight shoulders, a clenched jaw, shallow breathing. A body scan helps you notice it all, kindly. Body Scan — Mapping the Body from Within guides your attention through your body, one area at a time, and Relax Very Quickly loosens the main tension points in three minutes, sitting or standing.

For deeper relaxation, Breathing with the Whole Body connects breath and body, and The Body Under a Waterfall offers an imagined, sensory way to let go. If something feels sore, Breathing Around a Tender Spot explores discomfort gently, without forcing. Qigong lovers will find Warming the Hands, The Still Tree and The Small Circulation, a traditional loop of attention.

Make it a habit. Set a daily reminder, add a soft ambient sound, and read the illustrated lessons on posture and breathing in the Learning library. Your history keeps every session you’ve done, with room for your impressions. No ads, no account, and it all works offline.

Body relaxation: the sessions in the app

A teacher and a student meditate beside a pagoda among lotus flowers and cherry blossomsLearning Basics3 sessions for this goal · See the category →
  1. Lying down, scanning the body region by regionBody Scan — Mapping the Body from Within17 min · beginnerBuilds your awareness of physical sensations.
  2. A round gate opening onto the garden of the sensesAwareness of the Five Senses — Opening the Five Doors19 min · beginnerSharpens your sensory attention.
  3. Fruit to taste slowly, one bite at a timeMindful Eating — Rediscovering a Single Bite13 min · beginnerInvites you to eat more mindfully.
A man meditates cross-legged with the seven coloured chakras aligned along his body, by a waterfallBody, Calm & Sleep8 sessions for this goal · See the category →
  1. Hands on the chest and belly, the whole body breathesBreathing with the Whole Body13 min · intermediateConnects your breath with how your body feels.
  2. The conch, a breath circling around the tender spotBreathing Around a Tender Spot15 min · intermediateExplores discomfort gently, without forcing.
  3. The waterfall, each trickle of water along the bodyThe Body Under a Waterfall15 min · intermediateOffers an imagined relaxation for the body.
  4. A golden breath, the light carried by breathingThe Luminous Breath13 min · intermediateCombines attention to the breath with a mental image.
  5. The lotus, the shape of each chakra to locateRecognizing the Seven Chakras27 min · intermediateTravels symbolically through different areas of the body.
  6. The tuning fork, the inner reference that aligns the centersAligning the Seven Chakras30 min · intermediateExplores your body’s central axis through a traditional image.
  7. The crystal bowl, tuned to the seven chakrasChakra Reset18 min · intermediateOffers a slow path into relaxation.
  8. A lotus lighting up, subtle sensations awakeningActivating the Energy Body27 min · intermediateExplores subtle body sensations.
A man in a suit leans against a stone engraved “4 Min Meditation” in a garden4 Minutes1 session for this goal · See the category →
  1. Child’s pose, the body relaxed all at onceRelax Very Quickly3 min · beginnerGradually releases tension.
A qigong practitioner in motion, wrapped in spirals of golden energy, before the mountainsSensations & Qigong4 sessions for this goal · See the category →
  1. A ball of gentle warmth between your palmsWarming the Hands20 min · intermediateDirects your attention to your palms.
  2. The dragon coiled around the pearl that circulatesThe Small Circulation22 min · intermediateFollows a traditional qigong loop of attention.
  3. The rooted tree, still without strainingThe Still Tree23 min · intermediateWorks on posture and grounding.
  4. The crane, a slow qigong danceThe Dance of Qi — Qigong in Motion25 min · intermediateCombines attention with slow movements.

Body relaxation: the features that help

  • Metal wind chimes
    Ambient sounds

    Pair your session with nature or music ambiences (waves, forest, mountain stream, flute…), at the volume you choose.

    Learn more →
  • Smoking incense stick on a wooden holder
    Timer and fade-out

    Play an ambience with no voice guidance and set it to fade out gradually, especially at bedtime.

    Learn more →
  • White conch shell adorned with gold and stones
    Voices, languages and pace

    Choose English, French or Spanish, two voices per language, a speed from 0.75× to 1× and well-paced pauses.

  • Wooden prayer beads with a red tassel
    History and reflections

    Find the sessions you’ve done and note your impressions under several reflection headings.

  • Bronze hand bell with a wooden handle and a red tassel
    Alarm and reminders

    Set a reminder every day or on chosen days to help build a regular habit.

  • Open book resting on a carved wooden lectern
    Learning library

    Read illustrated lessons on posture, breathing, attention and learning step by step.

Body relaxation: the immersive worlds

Body relaxation: how to use the app in 4 steps

  1. Start with Body Scan — Mapping the Body from Within (17 minutes). Lie down or sit, and let the voice guide your attention through each part of your body, simply noticing what’s there.

  2. Read the Learning library’s illustrated lessons on posture and breathing, so you can settle comfortably before longer sessions like Aligning the Seven Chakras (30 minutes).

  3. Vary your relaxation through the week: Relax Very Quickly on busy days, The Body Under a Waterfall in the evening, The Dance of Qi — Qigong in Motion when you’d rather move.

  4. Set the meditation alarm for chosen days, add waves or forest sounds, and after each session note how your body feels in your history.

Frequently asked questions

How do I use MeditaDream for body relaxation?

Make one body scan your base: Body Scan — Mapping the Body from Within, two or three times a week. On other days, try a short reset like Relax Very Quickly, or slow movement with The Dance of Qi — Qigong in Motion. Add an ambient sound, then note your impressions afterward to see what relaxes you most.

What is a body scan, and is it good for beginners?

A body scan means moving your attention slowly through your body, from one area to the next, simply noticing what you feel: warmth, tension or nothing at all. It’s one of the easiest ways to start meditating. In MeditaDream, Body Scan — Mapping the Body from Within is a 17-minute session made for beginners.

Can MeditaDream help with pain?

MeditaDream is a well-being app and does not replace a health professional. Breathing Around a Tender Spot invites you to approach discomfort gently, without forcing, and many people simply find relaxation pleasant. If you’re in pain or worried about your health, talk to a health professional first, and stop any exercise that doesn’t feel right.

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Every session is in the MeditaDream app: free, no subscription, no ads, no account, and it works offline.

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