10-Minute Body Scan Meditation Find a comfortable position,
Lying down or sitting with your back supported.
Allow your eyes to gently close.
Take a deep breath in through your nose and a long,
Slow exhale through your mouth.
Feel your body supported by the ground or chair beneath you.
Give yourself permission to be fully present.
Now bring your attention to your feet.
Note the sensation of your feet on the ground.
Feel the weight of your feet pressing into the surface.
Imagine the tension melting downward,
Grounding you.
Now move your awareness up through your ankles,
Calves,
Knees.
Note the sensations.
Allow your legs to grow heavy,
Supported and relaxed.
Shift the focus to the hips and lower back.
These areas often carry stress.
Notice any tightness or pressure.
With each exhale,
Imagine softening and releasing tension.
Bring your attention to your belly.
Feel it rise and fall naturally with your breath.
Allow your stomach to soften,
Letting go of any holding.
Breathing ease into this space.
Now focus on your chest and heart area.
Note the rhythm of your breath there.
Imagine your breath as nourishment,
Expanding the heart space with calm.
Notice the sensations.
Move your awareness up to the shoulders.
Notice if they feel tight or heavy.
With each breath out,
Allow them to drop a little lower.
Bring awareness down to your arms,
Through the elbows,
Wrists,
And into your hands and fingers.
Notice any tingling,
Warmth or energy.
Bring a gentle awareness to your neck and throat.
Note sensations without judgment.
Then soften your jaw.
Allow your tongue to rest gently in your mouth.
Notice your cheeks,
Eyes,
And forehead.
These areas often hold tension.
See if you can soften them,
Releasing the muscles around your eyes,
Smoothing the forehead,
Relaxing the scalp.
Relaxing the whole head.
Now expand your awareness to your entire body,
From the feet to head.
Feel yourself as a whole,
Complete being.
Notice the flow of your breath as it moves through your relaxed body.
Rest here for a few moments,
Calm and grounded.
Take one final breath in and a small,
Full exhale.
Begin to wiggle your fingers and toes gently.
When you are ready,
Open your eyes,
Carrying this sense of relaxation with you.
