Head-to-Toe Body Scan For A Busy Mind

This short, softly spiraling body scan is a gentle way to shift out of a busy mind and back into simple, softened feeling in your body. There’s nothing to fix or release. Just getting out of your head and giving your body some quiet, peaceful attention from head to toe.

You can lie down or sit comfortably. Practice any time you feel stuck in your head and want a grounded way to come back to yourself.

Transcript

Welcome.

Find a comfortable position that feels gentle for you.

You might want to lay on your back,

Knees bent and feet pressed gently on the floor.

Rest the hands on the belly or to the side,

Whatever is comfortable for you.

Now,

Let yourself sink into the floor or the bed or the grass or the leaves,

Wherever you are mentally or physically.

Close the eyes softly.

Gentle breath,

Inhale,

Exhale.

Let it flow however it wishes.

Starting at the top of your head,

Tune into any sensations,

Pressures,

Lightness,

Tension.

Just notice what's there.

Just be with it for a moment as you quiet your thoughts and let yourself be.

Scanning and gently spiraling downward to the forehead,

The eyebrows,

Temples,

Eyes.

Notice any sensation.

Give yourself as much time as needed,

Stopping to notice what's there.

Touching the pause button when you need to stop and stay with it longer.

Down the nose,

Cheekbones,

Jawline,

Ears.

Tune in.

Give it time.

Give it some attention.

Oh,

Hello tension.

Hello tight jaw.

I see you.

Around the neck,

Spiraling gently and across the shoulders.

When you come to a place of tension,

Pain,

Or just something that needs attention,

You might want to place your hand on it.

Just be with it.

See it.

Let it be.

Gently spiraling down and up the arms,

The hands.

Just notice and be with it.

Gentle breath.

Be.

Spiraling gently across the chest and around to the back.

Around the upper body,

The torso,

Resting your hands on the belly.

Tuning in to any sensations.

Tightness.

Softness.

Just notice.

Continue gently spiraling downward in your own time,

In a gentle,

Natural flow.

Notice.

Accept.

Let it be.

Gently spiraling down the legs and into the ankles,

To the feet,

To the toes,

To the soles of the feet.

Just notice what's there.

Be with it.

Accept.

Gentle breath.

Let it flow however it wishes,

Pausing or repeating when needed.