This body scan invites you to settle into your body and meet it with gentle,
Steady attention.
You might choose to lie down on a mat,
Your bed,
Or a soft surface.
A small pillow beneath your head or knees can offer support,
And let your arms rest a few inches from your sides,
Palms turned upward if that feels natural.
If lying down isn't comfortable for you today,
You're welcome to practice in whatever position suits you,
Sitting upright in a supportive chair,
Reclining slightly,
Or even walking slowly if that feels grounding.
Let your body guide the shape.
The goal isn't stillness or perfection.
It's presence.
Most people find it helpful to close their eyes during this meditation,
But if that leads to sleepiness,
Keeping your eyes gently open is just as valid.
You're not here to fall asleep.
You're here to fall awake.
That said,
If you happen to drift off or if you're using this practice to support sleep,
That's okay too.
This meditation can meet you exactly where you are,
Whether you're cultivating presence or gently easing into rest.
This is a chance to spend time fully with yourself,
To nourish your own well-being by meeting your body with openness and care.
In our fast-paced culture,
Wisdom is often seen as something born in the mind,
But this practice invites you to turn toward the quiet intelligence of your whole being to reconnect with the body's natural knowing.
What matters most here is your attitude,
A spirit of curiosity,
Kindness,
And acceptance.
Whatever arises,
Meet it gently.
You don't need to fix anything.
You're simply invited to be here with what is,
Moment by moment.
Begin by bringing awareness to the breath.
Noticing your body as it breathes,
Without needing to change or shape anything.
If it feels supportive,
You might begin with a deep,
Conscious breath,
Feeling it enter the lungs and gently releasing with the exhale.
Then allow your breath to find its own rhythm,
Natural and easeful.
Can you sense the movement of your lower belly as you breathe?
The gentle rise and fall.
Let your attention rest there,
Feeling the breath as it flows in and out.
The breath in its fullness,
From beginning to end.
There's no need to make the breath deeper or slower.
Just observe it as it is.
If you notice it changing as you pay attention,
That's completely okay,
Too.
As you continue to rest with the breath,
You'll likely find your mind wandering.
That's not a mistake.
It's part of being human.
The moment you notice that your mind has strayed is a moment of mindfulness in itself.
You don't need to stop your thoughts.
Just gently return.
Come back to the breath,
To your body as it breathes.
And throughout this practice,
If any sensations or emotions feel too intense or uncomfortable,
You can always return to the breath,
Letting it be a safe place to rest your attention.
The breath is always here,
Patient,
Gentle,
And steady.
Now bring your awareness to the very top of your head.
There's no need to search for sensation.
Just notice.
You might feel tingling,
Warmth,
Pressure,
Or maybe no sensation at all.
Can you allow what's here to simply be here?
Shift your attention gently down into your forehead.
Is there any tightness or holding?
Perhaps even a subtle furrowing or effort?
Can you meet that sensation with kindness or simply be with it as it is?
Move awareness now into your eyes and eyelids.
Are they still or moving?
Is there any warmth or coolness here?
If there's light or color behind the lids,
Can you observe it without needing to name or change it?
Let your eyes rest however they are.
Bring awareness into the cheeks and cheekbones,
The nose,
And the air that moves through it with each breath.
Now move into the lips and jaw.
If the jaw feels clenched or tight,
You might try opening it slightly and noticing how the muscles shift in response.
Does anything soften?
Can you feel changes elsewhere,
Perhaps in the neck,
Shoulders,
Or face?
You're welcome to breathe in through your nose and out through your mouth for a few breaths if that feels grounding today.
You might even notice the texture and temperature of the breath as it passes across your lips.
Allow your attention to settle into the entire face as a whole,
Not as an image but as a sensation,
A living landscape of presence.
If thoughts or emotions arise here,
See if you can gently return to the breath and to the body as it is in this moment.
Now guide your awareness slowly into the neck,
Exploring the front of the throat,
The sides,
And the muscles along the back of the neck.
Shift your attention to the tops of the shoulders,
Then deeper into the muscles beneath.
These areas often carry tension or weight,
A quiet holding,
Sometimes unnoticed.
Notice whether the breath moves through the shoulders at all,
Perhaps rising slightly on the inhale,
Settling as you exhale.
And now move into the upper back,
The shoulder blades,
The spine,
The muscles resting against the surface beneath you.
Can you feel the support holding you here?
Let sensation arise or let quiet remain.
And now bring awareness into the mid-back.
Can you feel small movements or shifts as you breathe?
Now move into the lower back,
An area that often holds tension or fatigue.
If discomfort is present,
Can you meet it the way you'd meet a friend in pain,
With warmth,
Curiosity,
And care?
Now bring your awareness to the arms,
Upper arms,
Elbows,
Forearms,
Then into the hands,
Palms,
And feet.
Backs of hands,
Each finger and thumb.
Let sensation meet breath here,
Gently and fully.
Now bring awareness to the chest,
Perhaps noticing movement as you breathe.
You may notice your heart beating,
And if it feels right,
Gently open to the emotional heart.
If a difficult emotion comes forward,
You can always return to the breath,
A steady companion anchoring you in safety.
Now shift attention to the belly and lower abdomen.
People often sense emotion here,
Too.
Wrap any discomfort in openness,
Letting breath meet whatever is present.
Now bring awareness into the pelvis and hips.
You might notice contact with the surface beneath you,
Or gentle movement as you breathe.
There's no need to force attention.
Just allow yourself to notice.
Now shift awareness into the thighs,
Then into the knees and the lower legs.
Notice contact,
Temperature,
Pressure,
Or stillness.
Then move into the ankles and feet,
Tops,
Soles,
Heels,
Toes.
Let sensation flow here,
A quiet pathway of presence.
And now broaden your awareness to include the whole body.
You may notice a sense of aliveness weaving through every part,
A subtle hum,
A gentle pulse,
A quiet reminder that your whole being is here.
Let yourself rest in this fullness,
This quiet wholeness of being.
There's nothing more to do,
No effort to practice,
Not even mindfulness itself.
You can let it soften now.
Just rest,
Open,
Effortless,
Aware.
And when it feels right for you,
Begin to transition gently from this inner stillness back into outer awareness.
You might start by wiggling your fingers or toes,
Stretching through your arms and legs.
We're letting movement unfold as the breath invites it.
Let the return be slow,
Spacious,
And yours.
You may begin to open your eyes,
Noticing how the world comes back into view,
Carrying with you the quiet awareness you've cultivated.
No need to rush.
Let this thread of presence travel with you into whatever comes next.
Whether this practice brought clarity,
Release,
Or deep rest,
Your body received it all.
If sleep arrived along the way,
That too was a gift.
Thank you.
