Body Scan Meditation For Anxiety

This 15-minute body scan meditation helps ease anxiety by guiding awareness through the body with a sense of curiosity and kindness. It begins with grounding in the present moment and connecting to the breath before moving attention gradually from head to toe, releasing tension along the way. Each area of the body is observed without judgment, allowing for relaxation and increased mindfulness. The meditation closes with a full-body awareness practice, integrating a sense of calm and presence. This practice helps shift focus away from anxious thoughts and into the body, fostering a deeper sense of ease and stability.

Transcript

Find a comfortable position,

Either sitting or lying down.

Close your eyes or soften your gaze.

Take a deep breath in through your nose and slowly exhale through your mouth.

Let's begin this body scan meditation for anxiety.

Take a moment to feel the weight of your body resting on the surface beneath you.

Notice where your body makes contact.

There's nothing to do,

Nothing to fix.

Just be here.

If thoughts arise,

Acknowledge them gently and return to the sensation of your breath.

Bring your attention to your breath.

Observe the natural rhythm of your inhalation and exhalation.

Feel the air moving in through your nose and out through your mouth.

If your breath feels shallow or tight,

Simply notice it without judgment.

Let your breath be a grounding anchor.

We will now slowly move our awareness through the body,

Bringing gentle attention to each area.

Notice any tension in your forehead,

Around your eyes or in your jaw.

If you find tightness,

Imagine softening those areas with each breath.

Let your face become heavy.

Relax.

Shift your awareness to your neck and shoulders.

These areas often hold stress.

Notice if they feel tight or at ease.

With each exhale,

Allow them to soften just a little more.

Move your awareness down your arms,

Elbows,

Wrists and into your hands.

Notice any tingling,

Warmth or tension.

Let your hands be heavy,

Fingers loose.

Feel into your chest,

Your heart space.

Observe the gentle rise and fall of your breath.

Let your belly be soft.

There's no need to hold tension there.

If any emotions arise,

Simply acknowledge them with kindness.

Now bring your awareness to your thighs,

Knees,

Calves,

Ankles and feet.

Feel the weight of your legs resting.

Notice any sensations,

Warmth,

Coolness,

Pulsing.

Let your feet be fully supported by the ground or surface beneath you.

Now expand your awareness to your whole body.

Feel yourself as a unified,

Whole being,

Grounded,

Steady,

Present.

Take a few deep breaths.

If there's any remaining tension,

Visualize it melting away with each exhale.

Ask yourself,

Where did I feel the most light and love during this body scan?

Can you hold on to that feeling now and tap back into it throughout your day?

Express gratitude to yourself for showing up for this practice.

You didn't have to and yet here you are.

When you're ready,

Gently wiggle your fingers and toes.

If your eyes were closed,

Slowly open them.

Take one more deep intentional breath and carry this sense of calm with you into the rest of your day.

Namaste.

Reviews

I found the teacher’s voice and background music very soothing. Thank you for offering this gentle and calming meditation.