Short Body Scan

This brief yet effective body scan meditation guides you through a quick check-in with your physical self. In just five minutes, you'll learn to direct your attention systematically through different parts of your body, promoting relaxation and self-awareness. This practice is perfect for busy schedules, helping you reconnect with your body and release tension even during a hectic day. Use this meditation to ground yourself, reduce stress, and cultivate mindfulness in a short amount of time.

Transcript

Hello and welcome to your short body scan meditation.

Let's begin by taking a moment to allow your body to settle into a comfortable position.

You may close your eyes or keep them slightly open,

Allowing the spine to lift,

The shoulders to soften.

Today we will practice a short body scan,

Checking in with our bodies,

Helping to settle the mind.

We'll take notice of what physiological sensations and emotions might be present.

Begin by taking a full breath in and a long breath out.

Now bringing awareness to the top of your body,

Your head,

Face,

Neck,

And shoulders.

Noticing any sensations,

Movements,

Any places of holding.

Now moving down to the arms and the hands,

Those fingertips.

Shifting the attention now to the back of the body and to the front.

Sensing yourself seated or lying down.

Feeling the contact of your body with the chair or with the ground,

With the earth.

Now sensing your upper legs,

Your lower legs,

And the feet.

Noticing if there's any particular places that are calling out for attention.

Places where sensations feel the most vibrant or dynamic.

And now scanning to see if there's places where there is a lack of sensations or only very faint sensations.

Now sensing the whole body breathing,

One complete organism.

Finishing with a full deep breath in and a long breath out.

Welcome back.

If your eyes are closed,

Feel free to open them at any time.

But if you'd like,

Feel free to keep them closed and stay here for as long as you'd like.