Brief Body Scan

The 3-minute scan meditation (often a brief body scan) is a quick, accessible way to anchor yourself in the present moment by gently directing attention through your body noticing sensations without judgment.
In just three minutes, it helps release built-up tension, quiet racing thoughts, and reconnect you with your physical experience—perfect for busy days when longer practices feel out of reach.
This short practice builds on MBSR principles (like Jon Kabat-Zinn's approach), training non-reactive awareness so you can carry more calm and clarity into your daily life.
Try it anytime: Sit comfortably, close your eyes if it feels right, and simply observe what arises in the body.

Transcript

Hello, And thank you for joining me for this brief body scan. This can be done reclining, Standing, Sitting, But wherever we're at, Can we just take a moment and pause? Tuning into the body just as it is helps us get into the present moment. So, Without judgment and without feeling like we need to change anything, See if you might take a deep breath in and open the mouth, Exhale, Let it all go. And as we tune in, Noticing the two feet, Ankles, Lower legs, To the upper legs, Glutes, Hips, Lower back, Belly, Middle back, Space of the ribcage, Upper back, And then to the space of the heart and across the chest, Shoulders, Upper arms, Lower arms, And to the wrists, The palms of the hands into each fingertip, Moving up the top of the hand back to the wrist, Lower arms, Upper arms, Shoulders, Trap muscles, Into the neck, Jawline, Noticing the corners of the mouth, To the cheekbones and around the eyes, Across the forehead, And finally, The top of the head. Taking a moment, Just notice the body in its entirety and notice what you notice. Remember, We're not here to judge. We're just getting into this moment as it is, Without wanting to change it. And that is mindfulness. Take a big inhale in through the nose, Exhale, Sigh it out, And return to the day as you are ready. Thank you so much for your presence and for practicing this with me. I hope to practice with you again soon and please enjoy your day. Know that you can come back to this at any time throughout. Thank you.

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