Short 8 Minute Body Scan Meditation

This short body scan meditation travels from the top of the head, down the middle of the face and body, across both arms and both legs, and finally settles with whole body awareness.
It helps to increase internal body awareness, bring your mind to the present moment, relax your body, and ground you. Because it is short, you can do it at any time of the day to help you arrive in your body.
Background music is Eternal Peace Flow Meditation by OctahedronMusic.

Transcript

Welcome to this short body scan meditation. I'll be your guide, Acacia. So get comfortable, Take a moment to really get comfortable. And give yourself a chance to arrive. Fully. In your body. And in this moment. You might choose to take a deep breath in and a long, Slow breath out. Or notice sounds around you to start grounding in to the moment. Bringing attention to the very top of your head. The space between your brows. The bridge of your nose. Nostril flares. Upper lip. Lower lip. Tip of the tongue. Base of the tongue. Space in between the clavicles. The sternum. Belly button. Right thumb. Right first finger. Second finger. Third finger. Fourth finger palm of the right hand. Back of the right hand. Wrist elbow. Right underarm. Right shoulder. Right shoulder blade. Left shoulder blade. Left shoulder. Left underarm. Left elbow. Left wrist left back of the hand. Left palm of the hand. Left thumb. First finger. Second finger. Third finger. Fourth finger belly button. Whole pelvis. Whole pelvis. Right hip bone. Right hip. Right thigh. Right knee Shit. Ankle. Top of the foot. Big toe. Second toe. Third toe. Fourth toe. Fifth toe. Right ball of the foot. Right arch of the foot. Right heel. Right Achilles tendon at the back of the heel. Right car. Right back of the knee. Right back of the thigh. Right sit bone. Left sit bone. Left back of the thigh. Left back of the knee. Left calf. Left Achilles tendon at the back of the heel. Left heel. Arch of the foot. Ball of the foot. Big toe. Second toe. Third toe fourth toe. Fifth toe left top of the foot. Left ankle. Left shin left knee. Left thigh. Left hip bone. Left front of the hip. Whole pelvis. Whole lower body. Whole upper body. Whole head. Whole body. Whole body in awareness. Whole body in awareness. When you feel ready. Bringing your attention back. To your breath. All the sounds around you. And gently opening your eyes or gazing softly around you before carrying on with your day. Thank you for joining me.