Return To Your Body: 5-Minute Body Scan

Return to your body. A gentle 5-minute body scan to reconnect with physical sensations, release tension, and ground your attention in the present moment. Helpful for stress, overthinking, or when you feel disconnected.
No experience needed — just press play.

Transcript

Hi, This is Ksenia and welcome to 5-minute body scan meditation. This is a short practice to come back to your body. Please take a moment to find a comfortable position. You can sit or lie down. Let your body be supported. Allow your shoulders to soften, Your hands to rest easily. If it feels comfortable, You can close your eyes or keep them gently open. Take a slightly deeper breath in and a soft breath out. And again. Breath in and breath out. Now gently bring your attention to your body, Starting with the face. Notice the forehead, The eyes, The jaw. No need to relax anything, Just noticing what's already here. Move your attention down to the neck and shoulders. You might notice tension or maybe not. Both are okay. Bring your attention to your arms, Your hands. Just feeling. Now the chest and the area of the heart. Now trying to change anything, Just noticing. The belly, Rising and falling. Move down to the legs, The knees. The feet. Feeling the contact with the ground or the surface beneath you. Now you can let go of focusing on any one part of the body and just notice whatever is here. The whole body, Sounds, This whole experience. Nothing needs to change, Just letting everything be as it is. Gently bringing your attention back to your body as a whole. Feel the support beneath you. Take a slightly deeper breath in and a slow breath out. And when you are ready, You can slowly open your eyes. If you'd like to explore this more deeply, I have a course, What is Meditation, Here on InsideTimer. You are very welcome to continue practicing with me there.