Body Scan Meditation

This guided body scan gently leads you through your body from head to toe, helping you notice sensations, areas of tension, and places that feel more at ease.

You’ll be invited to bring curious, non-judgemental awareness to each part, supporting your nervous system to soften and settle.
The track is slow, spacious, and calming, and can be done lying down or sitting comfortably. It’s designed to help you feel more present in your body, grounded, and connected to yourself.

Transcript

So for that practice you can either be sitting or lying down.

Just make sure that you feel comfortable for a few minutes.

We are gonna do a practice that is called a body scan.

So starting at the top of your head,

Just paying attention to any sensations,

Any feelings that you might be noticing there.

And then we are gonna slowly go down the rest of the body and I invite you to continue noticing as I name the part of your body.

Continue noticing anything at all that you can feel.

It doesn't matter what it is exactly.

We are only here to build that awareness muscle so we become really good at noticing any sensations,

Any feelings in our body.

So bring your awareness to the top of your head and notice anything that comes up and traveling down your face,

Your cheeks,

Then coming down your neck,

Shoulders,

Going down your chest,

Your stomach,

Coming to your hips,

Your upper legs,

Lower legs,

Your ankles,

And down to your feet.

Either any particular area that you notice,

A particular sensation,

Feeling,

That could be anything like temperature,

Attention,

Maybe it's just an area that feels really relaxed.

And if you don't feel anything at all,

I invite you to gently move your wrist,

Fingers,

Wiggle your toes,

Just with the idea of bringing sensations into your body,

Bringing awareness to how these movements feel into your body.

Is there any part of your body that felt particular temperature that might be hot,

Warm,

Cold,

Or even cool?

If you felt any tension or particular sensation in any area of your body,

I invite you to go back to it and bring even more awareness to it,

As if you wanted to describe it with words.

Does it feel tight,

Contracted,

Dense?

Does it have any color,

Shape,

Any texture,

Temperature?

Then I invite you to just breathe into that area,

Just exhaling slowly into that area,

As if wanting to bring more expansion into it.

And let the breath be gentle,

We are not forcing anything,

We are not trying to change that sensation or feeling,

We are just bringing our breath into it to be with it.

And if there is any movement that you feel called to do,

I invite you to follow your intuition and your inner guidance into that movement.

When you feel that this is complete,

I invite you to come back to stillness,

To the center,

And gently start moving your fingers and your toes,

And when you're ready,

Open your eyes and start looking around you,

Around the room you're in.

I hope you enjoyed that practice,

Thank you for practicing with me.