3-Minute Body Scan For Calm Awareness

Take three quiet minutes to reconnect with your body and return to the present moment.

In this short body scan meditation, you are gently guided to notice physical sensations from head to toe, without effort or judgment. This practice supports relaxation, awareness, and a sense of grounding — perfect for a brief pause in your day or a mindful reset whenever you need it.

You don’t need to change anything or reach a particular state. Simply notice, breathe, and allow the body to soften as awareness settles in.

This meditation is suitable for beginners and experienced meditators alike and can be practiced seated, lying down, or wherever you feel comfortable.

Return to this practice whenever you’d like to come back to yourself — calmly, gently, and with ease.

Transcript

Hello and welcome!

This is Carolyn Wallace.

Thank you for practicing with me today.

Let's begin.

Take a gentle breath in and a soft breath out,

Letting the body settle where it is.

Bring awareness to the top of the head,

Just noticing any sensations there.

Softness,

Warmth,

Stillness,

Letting attention drift down to the forehead.

The eyes,

The jaw,

Allowing everything to loosen in its own time.

Feel the breath moving through the chest,

Steady and calming.

As the shoulders soften with each exhale,

Now sense the belly rising and falling,

The body breathing naturally,

Without effort.

Let awareness travel down through the hips,

The legs,

All the way to the feet resting beneath you.

Support it.

Take one more gentle breath.

And let the whole body rest in this moment of ease.

When you're ready,

Gently open your eyes.

Thank you for joining me today.

Until next time,

From the peace within me to the peace within you,

Namaste.