Mindfulness With The Body — A Gentle Body Awareness Practice

A gentle body awareness meditation using breath and a mindful body scan to cultivate calm, grounding, and present-moment awareness.

This guided meditation gently brings awareness back to the body through mindful breathing and a slow body scan.

By noticing physical sensations with kindness and without judgment, we learn to rest more fully in the present moment and reconnect with a sense of ease and grounding.

This practice can be done sitting, standing, or lying down, and may be repeated as often as you wish. You may return to this meditation regularly before continuing to the next practice in the series.

Part of the 5-Step Mindfulness Practice — a progressive journey cultivating awareness of the body, feelings, breath, present moment, and universal connection.

Transcript

Hello, This is Carolyn Wallace. Thank you to practice with me today. Wherever you are, Please find a comfortable place to settle. Standing, Sitting or lying down. Now, Gently bring your attention into this moment. In this meditation, We practice to calm the body and allow it to rest. Let us begin with the breath. Inhale, Gently following your breath. Exhale, Allowing your whole body to soften, Relax, And let go. One more time. Inhale. Breathing in peace. Exhale. Breathing out peace. Again. Inhale, Allowing a gentle half-smile. Exhale, Resting inside your smile. Now, Allow your breathing to return to its natural rhythm. Inhale, Feeling the support beneath you. Exhale, Allowing gravity to hold you a little more. From here, Gently scan the body from head to toe. If you notice any sensations, Simply acknowledge them. Silently say, I see. No thoughts, Only observing and recognizing, And then move on. If it helps, Imagine you are using your mind's eye to illuminate each part. Begin at the crown above your head, Then move on at your own pace. The forehead. The space between the eyes. The space between the nose and the mouth. The throat. The chest. The heart. The abdomen. The base of the spine. The knees. The feet. Rest here for a few moments with a gentle half-smile. Feel the warm radiance of your smile softly illuminating your whole body and the space surrounding you. If it feels natural, Allow this radiance to expand wider and farther beyond measurement. Whenever you are ready, Gently open your eyes. Thank you for joining me today. Until next time, May peace be with you and carry you gently through your day.