7 Minute Guided Body Scan Meditation For Relaxation

A gentle 7-minute body scan meditation to help you relax, release physical tension and settle a busy mind.

We’ll slowly bring your attention through the body, noticing where you might be holding stress and giving each area a chance to soften. There’s nothing to force and nothing to get right — just a few quiet minutes to slow things down and let your nervous system settle.

This short guided meditation is ideal if you’re feeling stressed, overwhelmed, tense or restless, or if you simply need a little pause in your day. You can use it for relaxation, stress relief, grounding or as a gentle way to wind down before sleep.

Transcript

Hello and welcome to this short body scan meditation to help with relaxation. Come and join me in my cosy little corner or perhaps just find a cosy little corner of your own and just take a moment to get yourself really settled in and as comfortable as you can so that you can fully enjoy the experience. Okay, So now that you're settled, We'll make a start. I just want to start. By inviting you to gently close down the eyes. And we're going to start by focusing on the breath. As you breathe in. Pull the air right down into the lower belly. And as you breathe out. Just allow the shoulders to relax. Another nice deep breath in, Pulling it all the way down. And as you breathe out. Allow the body. To begin to soften. Another nice deep breath in And as you breathe out, Allow the body to get nice and heavy. Another nice deep breath in. And as you breathe out, Sink deeper. And deeper into the space beneath you. Another nice deep breath in. And as you breathe out, Just let any tension remaining. Melt away. Continue to breathe in nice and deep. And with every breath out. Just allow yourself to sink deeper. And deeper. Into the space beneath you. Deeper. And deeper. Into relaxation. We're going to spend a few moments now scanning down through the body. Noticing and relaxing. Each part in turn. Just follow the sound of my voice. As we work our way from the top of the head all the way down through to the tips of the toes. So we'll start by drawing all of our attention to the top of the head. Relax the skull. Forehead, Eyebrows and eyelids. Relax the cheeks, Tongue and the lower jaw. Relax the ears and the sides of the head. On the back of the head. And allow that relaxation to sweep down the back of the neck. Sides of the neck. And down the front of the throat. Relax the shoulders, The upper arms, Lower arms, Hands and fingers. Relax the chest, The ribs. To me. On the sides of the body. Relax the upper back. Shoulder blades. On the lower back. And now allow any tension. Unravel itself from the spine. From the base of the neck. All the way down to the pelvis. Relax the hips, The thighs, Lower legs, Feet and toes. Take a deep breath in. And as you breathe out, Feel a wave of relaxation sweep down through the whole body. And again, A nice deep breath in. And again, Feel that wave of relaxation sweep down as you breathe out. Continue to take nice deep breaths. With each breath out, Allowing that wave to sweep down through the body. Just allow yourself now. To bring your awareness back to the space around you. Maybe noticing any sounds. Just let them drift into your awareness. And then go again Take a moment to notice the feeling of the body on the surface beneath you. Feel of the air on your skin And just start to gently wake up the body, Perhaps wiggling fingers and toes, Maybe rocking the head side to side. Having a stretch, That feels good. And in your own time. When you're ready. Just gently opening the eyes again. And I'd like you now just to spend a little moment. Just really feeling into how the body feels right now. Just noticing that nice state of calm. Relaxation. And just know that you can come back to this state at any time. Thank you so much for joining me today and I'll see you again soon.