5-Minute Body Scan Meditation

A gentle 5-minute body scan to help you arrive in the present moment.
With simple guidance and soft pauses, this practice invites you to notice the sensations of your body without judgment.
Let awareness settle from head to toe, releasing tension and connecting with calm from within.
A barely perceptible 528 Hz frequency supports the nervous system and offers a subtle field of serenity.
Perfect for mornings, transitions during the day, or unwinding before sleep.

Himalaya Well-Being • Carolyn Wallace

Transcript

Hello and welcome! This is Caroline Wallace. Thank you for being here and practicing with me today. Let's begin with a slow, Gentle breath in and a soft breath out, Letting the body settle into this moment. Allow the shoulders to drop, The face to soften, And the breath to find its natural rhythm. Now, Bring your attention to the top of the head, Noticing any sensations there. Softness, Warmth, Stillness. Let attention move down to the forehead. The eyes, The cheeks. No need to change anything, Just noticing. Let the breath flow, Soft and steady. As awareness drifts to the jaw and throat, If there is any tightness here, Allow it to soften naturally. Move to the shoulders, A place where so much is carried. Feel them releasing, Loosening, Allowing the breath to move more freely. Follow the breath into the chest, Noticing movement, Expansion, And with each exhale, A gentle letting go. Pay attention to the arms, Down to the elbows, The wrists, And the hands resting softly. Now, Sense the back of the body, The length of the spine, The muscles along the back, Settling, Easing. Now, Let attention float toward the belly, Rising with each breath in, Softening with each breath out. Move gently into the hips and pelvis, A space that often holds tension. Invite a little ease, A little softness. Let awareness flow down the legs, The thighs, The shins, To the feet beneath you. Feel the feet grounding you, Supporting you in this moment of calm. Take a final slow breath in and a long breath out, Feeling the whole body, Resting, Softening, Settling. When you're ready, Gently open your eyes. Thank you for joining me today. From the peace within me to the peace within you, Namaste.