Three-Minute Body Scan Meditation

Welcome to this quick, calming, three minute meditation and body scan.

Whether it’s a busy day and you can’t find a moment to relax or you’re just looking for a quick calming reset, this meditation is to help you reconnect with your mind and body. In just a few moments, you'll experience relaxation and mindfulness as your guided through a gentle scanning of your body, letting go of tension.

Whether you're new to meditation or looking for a quick moment of peace in your busy day, this session is perfect for all levels. Take a deep breath, find a comfortable position, and let go of stress.

Transcript

Welcome to this quick three minute meditation.

Take a moment to get comfortable.

You may be seated or choose to lay down.

Gently close your eyes and if your mind wanders,

Just gently return to your breath.

Begin by taking a deep inhale through the nose,

Filling up your lungs.

Hold it for a moment and release all the air from your exhale.

Breathing in,

Hold and breathing out.

Once more,

Just like that,

Breathing in and breathing out.

While you're here in this space,

Begin to slowly scan the tension in your body,

Starting from your head,

Letting go of tension from the eyebrows,

The cheeks,

Your jaw,

Moving down to the neck,

The shoulders,

Your arms,

Your hands,

Your belly,

Scanning for tension in your hips,

Glutes,

Your knees,

The ankles and your feet.

Let all the tension go entirely from your body and see if you can relax just a little bit more.

Invite a deep inhale in through the nose and let it go.

Stay here in this space for as long as you need and when you are ready,

Gently open your eyes,

Wiggle your fingers,

Have a stretch and return to your now.

Thank you so much for joining this quick meditation with body scan.

I hope you were able to relax and let go of tension and are able to re-enter your day feeling a little bit clearer.

If you would like more quick and easy meditations,

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Thank you for joining and I'll see you again soon.