Seated Grounding: 6-Minute Body Scan (Simple Pauses)

A gentle, guided body scan practiced while seated in an upright chair, inviting attentive awareness through the body and into the present moment.

Part of the Seated Grounding series. Available in short and longer lengths to suit different moments of your day.

Note: Background music stock media provided by SoundVessel / Pond5.

Transcript

Welcome to this pause for grounding.

Please sit comfortably in an upright chair.

Gently close your eyes.

Allow your body to settle.

Notice your brow,

Your jaw,

Your shoulders.

Soften your brow.

Loosen and ease your jaw.

Allow your shoulders to drop.

Take an easy breath in.

And a soft breath out.

Bring your awareness to any sensations in your body.

Warmth or coolness,

Heaviness or lightness,

Tingling,

Tightness,

Whatever is here.

Become aware of your whole head and face.

Notice your forehead,

Your eyes,

Your mouth and jaw.

Explore your ears.

Everything that's happening in and around your ears.

Feel the back of your head.

Now focus on your neck and throat.

Shoulders.

Notice your arms.

All the way down the arms.

Into the hands.

Fingers.

Fingertips.

Become aware of your back.

And all the muscles down your back to the base of the spine.

Focus on your chest.

Your heart.

Notice the movement of your lungs with every breath.

Breathing in a gentle lift.

Breathing out a soft release.

Move your awareness to your stomach and abdomen.

The hip area.

Become aware of your legs.

Slowly making your way down your legs.

Into your ankles.

Feet.

And toes.

Finally bring your awareness to your whole body.

Notice how your body feels with kindness and gentle curiosity.

Simply observe.

Simply being present.

Take one more slow easy breath in.

And a soft breath out.

Now gently begin to slowly move and stretch your body.

Take all the time that you need.

And when you're ready open your eyes.

Thank you for being here until we meet again.