5 Minute Body Scan | Nervous System Reset

This 5-minute meditation offers a gentle grounding body scan to help the nervous system settle by guiding light throughout the body to help to return to a sense of calm.

Through soft heart awareness and steady breathing, the body is invited to release tension and reconnect with a feeling of grounding and support. There is nothing you need to fix or change; simply allow the body to soften and rest.

This short affirmation practice is especially helpful when the mind feels busy or when you need a moment to pause and reset.

Best time to listen: afternoon reset; overwhelm; grounding break; evening wind-down.

Music by Music of Wisdom Alpha Binaural Beats

Transcript

Allow the ground beneath you to support you. Allow your body to be held. Now bring your awareness to your heart center at the center of the chest. Maybe place your hand here if it feels comforting and imagine a soft warm light glowing at the center of the chest. If you can't imagine just know that it's there. Trust. And this light says you've done enough. You are safe and you are allowed to rest. With each natural breath that you take this light begins to grow brighter. It helps release any emotional weight you've been carrying. And it spreads across the chest and drifts down into the shoulders, Down the arms, To the elbows, Forearm, Wrists, Hands and fingers. Each arm is glowing. Light travels down to the pelvis in the hip and travels down the left leg to the knee, Lower leg, Ankle, Top of the foot, Sole of the foot, And to the toes, And travels down the right leg, Upper leg, Knee, Lower leg, Top of the foot, Sole of the foot, And the toes. And light spreads back up the legs, Filling any spaces that were missed, To the pelvis, Up the spine in the torso, To the shoulders, The arms in the hand, Traveling up to the neck, The chin, The ears, Face, And head. Your whole body is wrapped in warmth, Held by this gentle glow. You are safe. You are loved. You are enough.