5 Minute Body Scan Meditation (Soft Scottish Accent)

This 5 minute guided body scan meditation offers a quick way to relax your mind and reconnect to your body. Combining elements of Yoga Nidra and Vipassana, it's a healing meditation in a quick dose of calm. A great beginner's meditation, or a gentle reset for anyone who already has a practice. Follow my Scottish accent whenever you need to come back to yourself.

Transcript

This body scan is here to help you relax and come into presence. To get started, Be comfortable. Move your body into a comfortable position. And if you can, Let your eyes soften and close. It helps you travel inwards. Let your attention and awareness Move. Like a stone dropping peacefully through a lake. From your mind Down through your neck. Your chest. Your belly, All the way down to the base of your spine. Let your attention travel further down. To your feet. And notice how your feet are feeling in this moment. Bring your attention slowly upwards. Through your cuffs. Knees. Thighs and when you arrive at your hips and buttocks, Soften them. Let them melt into the support beneath them. Continue that softening and melting through your belly and lower back. Notice your middle and upper back and chest. Feel the weight of your shoulders Let them drop. And continue that softening, Melting down through your arms. All the way to your hands. Your little finger. Ring finger. Middle finger index finger. And thumb. Feel the palm of your hand. And notice if there's any other sensations here. In your hands. Can you feel any tingling or pulsing? Just being aware of what is there without any stories or judgment. Taking this time to connect with your body. Your attention travels back up through your arms. To your throat and neck further up through the base of your skull. Over the top of your head. And down to your face. Let your jaw soften. Let your eyes be heavy. Bring your attention to the entrance of your nose. Can you feel the subtle change of temperature between when you breathe in? And when you breathe out. You are welcome to stay in this peaceful place for as long as you would like. Or if it's time for you to wrap this up. Take one big deep breath into your belly. And sigh it out, Really with a sigh. Breathing in one last time together. Sigh out and open your eyes, Stretching your body. And just give yourself a wave of gratitude for taking this time. To connect with yourself. To relax. My name is Jennifer Harmony. Thank you for coming into presence with me.