Body Scan Relaxation

Body Scan meditation. A simple progressive relaxation technique. Taking your mind within and connecting with the muscles and muscle groups can bring about deep relaxation and a sense of peace and stillness.

Transcript

It's time to relax and take care of yourself.

We're going to do a quick body scan.

Don't be fooled by the simplicity of this process.

The more you do it,

The more intuitive you become,

The more relaxing it becomes.

We're simply going to move through the muscles of the body,

And as you focus on them,

You can allow them to relax just a little.

Just a little.

So take a little bit of time now to make sure you're sitting comfortably.

Put your feet flat on the floor,

Your hands on your lap.

Take a gentle deep breath in and out.

And allow your eyes to close.

Allow your eyes to gently close.

That's good.

Become aware of your left foot.

The toes,

The feet,

The ankle.

The left calf.

The left knee.

The left thigh.

Move up the left hand side of your torso.

And to the left shoulder.

Relax that shoulder.

And move down through the left arm.

Through the elbow.

Through the wrist.

Down into the hand,

The fingers,

And the thumb.

The left hand side of your face now.

The left cheek.

The left eye.

The left hand side of your scalp.

Move over to the right hand side of your scalp.

Following my words with your awareness.

The right eye.

The right cheek.

The right shoulder.

And down through the right arm.

The elbow.

The wrist.

The hand.

The fingers.

The thumb.

And down the right hand side of your torso.

The right thigh.

The right knee.

The right calf.

The right ankle.

The heel.

The foot.

The toes.

Now up the center.

Relax your stomach.

Your chest.

Your nose.

Right across the top of your head.

And down the spine.

Relax the back muscles.

Good.

Notice how simple that procedure has been.

How easy the procedure has been.

Become aware of the weight of your feet.

The weight of your hands.

And enjoy that heaviness.

Help it along.

Increase it.

Expand it.

It simply means the muscles are switching off.

In this heaviness comes energy.

The flowing of energy.

So curiously,

Even after a short relaxation like this,

You will feel more grounded,

More centered,

More balanced,

More relaxed.

More focused.

With that thought in mind,

Give your toes a little wiggle.

Give your legs a little movement.

Give your fingers and hands and thumbs a little squeeze and let go.

Raise your shoulders and drop them gently.

Give your jaw a little wiggle.

Take a nice gentle deep breath.

And open your eyes.

Fully back,

Rested and refreshed.

Good.

Be gentle with yourself.

Reviews

Quiet and effective meditation to relax, focus, and energize. Thank you.

3 months ago, I started using this scan to begin my bedtime ritual. Andrew is so soothing, welcoming you into a comforting space. His pacing moves in a rocking, lilt that softens the edges of the day. Thank you, Andrew. Every night.

Calming and centering, just what I needed today. Thank you!

I love all Andrew’s meditations. Very relaxing and effectine

Perfect for a quick body scan. Very very relaxing....

Very relaxing tone of voice with the body scan, thanks!

This was such a perfect relax and re-set, thank you 🙏🏽 xx

Beautiful relaxation washed over me, thank you- it was magic🫶🙏

So relaxed! His voice helped me to feel confident and calm. Thank you 👍

Very peaceful and I love your accent. Reminded me of my grandma who's Scottish. I really enjoyed that you focused on the left side, then the right side and grounding yourself to the middle. That really helped me.

Felt absolutely relaxed and refreshed after listening to this Body Scan meditation. Andrew has a calming voice that just puts me at ease. Highly recommend to anyone who hasn't listened to his stuff yet.

Thankyou sir for this beautiful meditation, really feels very soothing, refreshed and focused. Will recommend to others.

Short (what I needed) and super relaxing/grounding. Andrew has a very soothing voice.

A great way to get out of your mind and relax the body. Thank you Andrew. 🙏🦋💜

Very effective even though a short one 👍⭐️. I do all meditations lying down so just want to check whether I have to bend knees as you mention feet flat on floor or can they be straight ? Thank you

Helps me un-tense from fight or flight mode. Gentle soft flow meditation. I’m glad I tried it.

Thank you for this calming segue into a night of deep and restful sleep. namaste

Several years in now and still find this a great daily meditation. Your voice reminds me of Sean Connery and your background music is perfect. Even though you say to do it seated. I usually do it laying down before I get out of bed in the morning.

I have finally confirmed that following body sensations is my kind of mindfulness.

Calming and soothing voice, simple yet powerful body scan - a practice I’ll come back to daily, thank you 🙏🏽