A Simple Body Scan For Deep Relaxation

Take 10 minutes to slow down, let go, and reconnect with your body.

In this gentle guided body scan, you’ll bring mindful awareness to different areas of the body, releasing tension and calming the nervous system. Perfect for beginners, this simple practice helps quiet a busy mind, reduce stress, and create a greater sense of ease and presence.

Whether you need a short break during the day or a peaceful transition into rest, this meditation offers a calm and accessible way to relax, recharge, and return to the present moment.

Transcript

But what we're going to do now is just become acutely aware of the body lying on the mat. Lying on the mat the sensations that are occurring for you because of that. There's always something going on. There's always something going on. The body is always present. And I'd like you to recognize that right now, How present it is. And if you can attune the mind to the body and the sensations that are occurring in the body, Then you're present. As one. And that's precisely what I'd like you to do. Feel the sensations in the heels. Slowly move up the legs to the calves. Feel the calf muscles, And if there's tightness anywhere that you find, See if you can release that. What? Let go, In other words. And then feel the sensations at the back of your knees. Fuel sensations. In the hamstrings, The back of the legs. Just settle into that sensation there. And the buttocks. The buttocks will be making contact with the ground so you can feel that sensation. That between your buttocks and the ground. Moving up just a little bit to your lower spine and it may not be on the ground. But feel the muscles and how they're responding. Just feel into that. And then just gently guide the sensation or the feeling, The awareness. Up the spine to the middle of the spine, The thoracic area. And they will be on the ground. So the point of contact there. The feeling of the sensation of the shoulder blades against the mat. The back of your arms. The hands. And the tips of your fingers. Coming back. To the back of your neck. Up the spine, Right to the top. The back of your head. Against ma. Top of the head. The forehead. The eyes. And there's a beautiful sensation. That you can become aware of, And that is between the eyes and the eyelids. It's really quite lovely. And it can induce sleep, Just being with them. And then dropping into the mouth. The mouth is full of sensations. And also taste. So much sensation of slippery wetness. The cheeks against the gums. The tongue and the taste. The lips, How they touch each other lightly. Becoming aware of the hearing, The sensation of the ears. The outer ear and the inner ear. Deep inside now. In the inner ear. Coming to the chest. They are up to them. The pelvis. The front of the legs. And all your toes together. Notice the sensation of the toes touching each other. Coming to the breath now. And we can't really feel the breath, But we can feel the sensations it makes. So the belly rise and the belly fall. Feel the belly rise and the belly fall. Barely moving now. And the sensation of the breath. Moving in and out of the nostrils. Cool on the way in. Warm on the way out Cool on the way in. Warm on the way out. And simply notice nothing. The oil of sensation. Pure awareness. Pure wellness. Then once again return to the sensations in the body. And gently start to move the body. Letting go of everything coming into the body. Moving it. And coming back to the space now. Recognizing where you're at. Gently moving. So, Sit nice and tall. Bring the hands into prayer. Take a deep breath in. Keep the prayer with the heart center. May we have love in our hearts. Bring the prayer to the lips, And we have truth in the speech. Prayer to the forehead, And we have gratitude in the mind. Clear back down to the heart center, Bow the head. Namaste.