Simple & Relaxing Full Body Scan

This short, soothing body scan guides you through a gentle awareness of your entire body, helping you settle, soften, and reconnect with yourself. You’ll move slowly from head to toe, noticing sensations, releasing tension, and grounding into the present moment. With a calm, steady pace and simple breath cues, this nine‑minute practice offers a peaceful reset for your mind and nervous system — perfect for moments when you need a little stillness, clarity, or ease.

Transcript

Hi there,

This is Kathy Votaw and welcome to our body scan meditation.

I hope you've already found a cozy and comfortable space where you can spend the next few minutes in quiet.

This practice is best done with your eyes closed if that's supportive for you.

During the scan you'll guide your mind over your body and focus on the various body parts as they're mentioned,

Noticing any sensations that may arise for you.

If your mind wanders during practice,

Just gently redirect your attention back and resume where we are.

Before we begin,

Let's just take a couple quick cleansing breaths together.

Inhaling through our nose and exhaling through our mouths.

Again,

Inhaling and exhaling.

Let's begin.

Begin by bringing your awareness to the top of your head.

Now move your attention to your forehead,

The bridge of your nose,

Your cheeks,

To the space just above your top lip,

To both lips,

To your tongue and how it feels inside your mouth.

Now to your chin,

The throat,

Your whole collarbone.

Now move your attention down to your chest,

The entire rib cage,

To the belly button area,

The whole pelvic region.

Now to the front of your thighs,

Your knees,

To both shin bones,

Both ankles,

The tops of your feet,

To both big toes,

Second toes,

Third toes,

Fourth toes,

And little toes.

Holding all 10 of your toes in awareness.

Now bringing your awareness to the bottom of your feet.

Noticing the feeling of your feet resting on the floor.

Moving your attention up to your calves,

The soft area behind your knees,

To the back of your thighs,

Your buttocks,

And any pressure you feel here.

Your lower back,

Middle back,

To both shoulder blades.

Feeling any sensations here.

Now move your attention to both shoulders,

The upper arms,

Elbows,

Both forearms,

The wrists,

To the back of your hands,

To the palm of your hands.

Holding both thumbs in awareness.

Your pointer fingers,

Middle fingers,

Ring fingers,

And little fingers.

Holding all 10 fingers in awareness.

Now holding the entire body in awareness.

Thank you for practicing with me today.

Namaste.

Reviews

Just what i needed to come to the present moment & my body. And so calming 😌

I found the teacher’s voice and background music pleasant. I appreciated the pacing of the body scan. Thank you for offering this.