5-Minute Body Scan

A 5-minute body scan is a simple yet powerful meditation technique that can help you tune into your physical sensations and bring your attention to the present moment. Suitable for beginners and seasoned practitioners.

Transcript

Beginning by bringing your attention into the body,

Allowing the eyes to close if that feels okay,

Or just lowering your gaze,

Noticing your body seated,

Wherever you're seated,

Feeling the weight of your body on the chair,

On the floor,

Taking a few deep breaths.

And as you take a deep breath,

Bringing in more oxygen,

Enlivening the body,

And as you breathe out,

Having a sense of relaxing more deeply,

Moving your attention to your feet and noticing the sensations of your feet,

Touching the floor,

Perhaps noticing a sense of pressure,

Vibration,

Or temperature,

Noticing your legs on the chair or on the floor,

What is here,

Pressure,

Tingling,

Heaviness,

Or lightness,

Noticing your back against the chair,

Moving your attention to your stomach area,

Is your stomach tense or tight,

If possible,

Allowing it to soften,

Noticing your hands,

Are your hands tense or tight,

Seeing if you can allow them to soften,

Moving your attention to your arms,

And feeling any sensation in your arms,

Allowing your shoulders to be soft,

Noticing your neck and throat,

Softening and relaxing,

Allowing your jaw to soften,

Allowing your face and facial muscles to soften,

And now opening up the awareness and becoming aware of your whole body as best as you can,

Sitting here in this moment.

When you're ready,

Allowing the eyes to open if they've been closed and noticing how you feel.