Body Scan: A 30 Minute Meditation For Deep Rest

A 30-minute guided body scan for stress, tension, and deep rest. You can practice sitting up or lying down, whichever lets you stay comfortable and still.

We begin at the feet and move slowly upward, pausing at each area long enough for you to notice what's actually there. Some places will feel obvious. Others will feel like nothing at all, and that's fine too. Nothing to fix, nothing to change, just steady attention moving through the body.

Good at the end of a long day, or any time your mind won't settle.

Suitable for all levels. Set up however you'll be most comfortable: on your back with a pillow under the knees, or seated with your feet on the floor. A blanket helps if you get cold when you're still.

If any area feels uncomfortable to focus on, you can skip past it or rest your attention on your breath instead.

Please note: As this practice encourages deep rest, please do not listen while driving.

Music: Soft Ambient Modular Meditation by NaturesEye.

Transcript

So just taking a few minutes. To get settled and comfortable. Your meditation pose. Whatever that looks like for you. Lying down. Or seated. In a comfortable chair. Make any movements or adjustments you need. To get settled. If you're lying down, Make sure your hips and lower back are comfortable and heavy on the ground. Your shoulders grounded. And wherever you are, Slight tuck of the chin, So the back of your neck is long. And then soften your jaw, Allow your teeth to part. Let your tongue fall away from the roof of the mouth. Soften the muscles of the face. Allowing your eyelids to gently close if that feels comfortable for you. If your eyes are open, You can soften your gaze at a spot in front of you that isn't moving. And come to stillness. Finding stillness in your pose. Bring your awareness to your breath. Just notice how your breath feels today. Without trying to change it. Notice if it's fast or slow, Deep or shallow. Quiet or loud. Notice if you're breathing through your nose or your mouth. Notice the air moving in through your nostrils. And moving on. Notice the parts of your body. That move as you breathe. And just allow your body to breathe naturally. Just spending a few moments. Observing your body breathe. Noticing that you don't have to do anything. And you can just watch. And your body will do all the work. As you breathe here. Bring your awareness to. Going on in your head. Notice any thoughts. Moving in and out. Notice any feelings or emotions. Just notice them. You don't need to get caught up or stay with them, Just notice what's coming up. Without judgment. Without having to solve anything. Just notice, What are you thinking about? The rest of your Sunday. Are you thinking about the upcoming week? And are you thinking about someone or? Maybe something in your schedule. Just notice. And then see if you can let that go and for the duration of the practice allow your mind to Just stay with the practice. Consciously setting all of the thoughts, Feelings, Everything that's going on. Open your hand to the side. And just be here. And also know that during the practice, Your thoughts are going to try to come back. It's completely normal. And then try to come back. And just tell yourself that when you notice them. You will be very kind to yourself. You want. Think about how you're failing as meditation. Because your thoughts are coming back. When they come back, Just allow them to be. And come back to the practice when you notice. We're gonna move to the body scan. And as I named different body parts. See if you can bring your awareness to that area in your body. You don't need to move it or do anything. Snores. Any sensation? Feeling. Maybe temperature. Anything in that area in your body that you notice. Know that whatever you notice is what is there and it's completely okay. And as I move to the next body part let go and come back to than you, Area in your body. Following my voice. As much as you can. Bring your awareness to the tip of your right big toe. Notice any sensation Notice the air. Notice if you're wearing a sock with fabric on your toe. Bring your awareness to your heart. Second toe on the right foot. Third toe. Fourth time. And fifth row. Allow your awareness to rest. On all five toes on the right foot. Bring your awareness to the top of the right foot. The sole of the right foot. Your right heel. Right ankle. Right calf and shin. Your right knee. Right thigh. Right hip. Allow your awareness to rest. On your right leg. Bring your awareness to the left hip. The left thigh. Love, Mom. Left shin and calf. Your left ankle. Heel of the left foot. Top of the left foot. In the soul of the lover. Bring your awareness to. The left big toe. Second toe. Their toe. Fourth toe. And pop a star. Allow your awareness to rest on all five toes on the left foot. Bring your awareness to the left leg. From the tips of your toes. All the way up to the left here. Bring your awareness to both legs together. Let your awareness rest. From your legs, From your hips. All the way down to your toes. Noticing any sensation and feelings and relax. Allow your awareness to rest on the tip of your right thumb. Index finger. Middle finger. Ring finger. And pinky. Bring your awareness to all five fingers on the right hand. Palm of the right hand. Back of the right hand. Your right wrist. Forearm. Album. Upper arm the right armpit. Right shoulder. Right collarbone. Right side of the chest. Right side of the rib. Right side of the waves. Bring your awareness to your belly. The area below your belly button. And your pelvis. The left waist. Laughs red. Left side of the chest. Your left collarbone and shoulder. Bring your awareness to the left armpit. Upper arm. Your left elbow. For our own. Left wrist. Back of the left hand. Palm of the left hand. The left thumb. Index finger. Middle finger. Ring finger, And pinky. And your awareness to. . . All five fingers on the left hand. Become aware of your neck. Your throat. Swung. Or teeth. The top of the mouth. Your left. Upper lip and lower lip. Your chin. Good job. In the space above your upper lip, Under your nose. Open your awareness to the right nostril. Namaste. The tip of your nose. Your whole nose. Bring your awareness to the right cheek. The right temple. Your right eyelid and eye. Right eyebrow, The right side of your forehead. The left side of the forehead. And your left eyebrow. Left eye and eyelids. Enough temple. Love, Chi. Bring your awareness to your third eye, The space between your eyebrows. Noticing any sensations in your third eye. Bring your awareness to. Your heels. Backs of the legs. Your hips. Lower back. Mid back, And upper back. Bring your awareness to your whole back. The shoulders, Back of the neck. Back of the head. Crown of the head. Allow your awareness to rest at the crown of the head, The very top of your head. Move your awareness down to your third eye. Your throat. Heart center, Center of your chest. And your awareness down to your belly. Near powerlessness. And your awareness to the right sides of your body. The left side. That's a body. The friends of your body. And the back. Allow your awareness to rest on the whole body. Whole body. The whole body. Keep your awareness on the whole body from the crown of the head all the way down to your toes. On your toes. All the way up to the crown of the head. If you notice any thoughts or emotions start to come up. When you notice them most gently and kindly. Bringing awareness back to your body. The physical sensation of your body. Take a deep breath in. And a long wrap out. One more like that, Deep inhale. Full and complete exhale, Let it go. Slowly start to bring some movements back to your body. Moving your fingers, Your toes, Your wrists, Your ankles. Maybe gently rocking your head from side to side. You can come to a full body stretch if that's what your body needs. You can bend your knees and hug your knees into your chest. When you're ready, Slowly start to make your way to a seat. Coming to a comfortable seat. Sitting with your spine tall, Your neck straight, Parallel to the mat. Bring your hands by your side. Inhale to reach your arms all the way up. Palm touch overhead. And exhale, Bring your hands to your heart center. Bow your head to your hands. And thank yourself. Or spending less time for yourself. Bring your thumbs to your third eye, The space between your eyebrows. May your thoughts be kind. Thumbs to your lips, May your words be caring. And your thumbs to your heart center. May your heart be filled with love and gratitude. Thank you for practicing with me today. Namaste.