Short Body Scan Meditation

A five minute body scan meditation that you can do in any posture. Relax and enjoy this time for yourself.

Transcript

My name is Dr.

Christiana Wolff,

And this is a five minute guided body scan meditation.

You can do this body scan in any posture.

So lying down is fine,

Sitting up,

Or even standing.

Starting by bringing the attention to your feet in this moment,

Noticing the contact with the floor,

Or maybe the bed,

Then moving attention to the ankles and lower legs.

Just a brief check in.

And if that works for you,

You can imagine to be breathing into the different areas of the body.

So using the breath to guide the attention there.

And remember,

We are not looking for any particular sensation.

We are just showing up for whatever is already here.

So just a brief check in.

Now moving the attention to the knees and thighs.

Again,

Maybe posture,

Pressure,

Temperature.

And then the hips and pelvis,

Lower abdomen.

Maybe feeling the belly rising and falling with each breath or not.

And then the trunk,

The entire abdomen,

And the chest.

Feeling the movements of the breath here with each inhalation and exhalation.

And moving to the shoulders,

Feeling into the shoulders in this moment.

And from here,

Moving the attention all the way down into your hands,

Feeling into your hands,

All the sensations in your hands.

And then moving to the feet,

And moving into the feet.

And then moving into the feet.

And then moving into the feet.

And then moving to the wrists and forearms.

And then the elbows and upper arms,

Feeling into any sensations that might be here in this moment,

And from here,

Moving the attention into the neck and throat.

And then into the head,

Feeling the jaw and the mouth,

The cheeks and the nose,

The eyes and the forehead,

The sides of the head with the ears,

Back of the head,

And the top of the head.

And then opening the awareness to include your entire body right now,

Feeling the whole body.

And if you like,

Imagining to be breathing from the crown of your head all the way down into your toes and up and out again.

And then moving to the feet,

And moving into the feet,

And up and out again.

Allowing yourself to be breathed for a moment.

Nothing to do,

No one to be.

And then when you're ready,

Starting to wiggle your fingers and toes,

And stretch,

Move the body in whatever way it wants,

And resuming with your day.

Thank you.

Reviews

Thanks, Christine. You’re my favorite teacher. 🙏
Linda

Short and effective, this meditation was easy to listen to and follow. I like one's like this that are approachable even on the days my mind is most restless.

Short & grounding. Very true! 😊🙏

Excellent body scan for a quick midday mindful practice! Thank you!

Lovely thank you 🙏🏻💜

Nice guided meditation.

Great guidance thank you

My favorite body scan and my personal most played recording on Insight Timer. Wonderful, come back to it again and again. This is the only short body scan I've found that allows me to tune into the entire body quickly while not feeling overly rushed.

Update: I still use this meditation a ton! My young daughter also loves it and often asks for "the blue woman". I do have a tiny nitpick, that the recording do not talk about the back. But it is a small issue compared to the immense value I have received from this recording. Thank you so much for offering this!

Short to the point. Clear & concise.

Kurz und prägnant.

Great way to begin my day.
Thank you
Namaste

A great little body scan, perfect for beginners.

Fantastic for a quick but very effective peacefulness!

What a great relaxing meditation!
Thank you💕

Christiane is an excellent meditation guide. Highly recommended.

It helps me focus and restart my body!

Lovely short practice thank you

Beautiful start to the day. Thank you!

I love this one. It's short, simple, and relaxing. Thank you!

Thank you for this short meditation