Short Guided Body Scan Meditation

Listen to this quick body scan for a moment to relax and return your attention to the body. By using the breath as an opening and closing, you'll start to ground into the present moment rather than drifting into the past or future. Use this practice whenever you can sneak a minute for yourself, to ground into your sensations and release thoughts, worries, or emotions.

Transcript

Find a comfortable seat of your choice.

Choosing a point in front of you to fix your gaze,

And then soften your gaze,

Or choose to close your eyes.

Take a deep breath in through the nose and out through the mouth.

Bring your attention to your toes,

Scanning the body up,

Moving through the legs,

Through the torso,

Through the arms,

Your neck and shoulders,

To your head,

Softening around your facial features.

Until you reach the tippy top of your head,

And then paying attention to your whole body,

Releasing,

Relaxing,

Releasing any tension,

And coming back to the breath,

Inhaling through the nose,

Exhaling out through the mouth.

And coming back here to this present moment,

To the room and space around you,

Gently lifting your eyes,

And welcoming back in the light.

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