Brief Body Scan

Immerse yourself in a transformative 5-minute body scan, a brief oasis of calm in your day. As you settle into a comfortable space, let the soothing background music cradle you in tranquility. Close your eyes, and with each breath, invite a gentle awareness to sweep through every inch of your body. The music, carefully curated for relaxation, harmonizes with the rhythm of your breath, creating a symphony of serenity. In just five minutes, emerge refreshed and grounded, ready to face the world with a renewed sense of peace.

Transcript

Welcome to your five-minute body scan.

You can start in either a seated or standing position,

Whatever feels more comfortable,

With both feet planted on the floor and sitting or standing up straight but at ease.

Start by taking a deep breath and allowing yourself to transition to the right now moment and settle into your space.

Now place your attention on the bottom half of your body,

Noticing whatever sensations you can feel in your feet,

Noticing the temperature or if you can feel socks or shoes on your feet or the feel of the ground,

Noticing what there is to feel in both feet right now.

Now letting go of the feet and letting the awareness move up through the legs,

Kneecaps and thighs and bringing the whole lower half of the body from the hips all the way down through the legs and the toes,

Just holding the bottom half of your body in awareness.

And whenever your mind wanders during the meditation,

Just bringing it back to the present moment.

Now letting go of the lower half of the body,

Moving the awareness to the torso,

Noticing the sensations in the stomach,

Also noticing if there's any judgments that come up around any of these body parts,

Just allowing them to be there and then allowing them to pass,

No need to hang on to any of the thoughts.

And now moving the awareness up to the chest,

Noticing if there's tightness,

Noticing just to notice not to change.

And now moving the awareness to the arms and hands,

Perhaps it's easier to feel sensations in the hands,

Just simply noticing,

Keeping the entire torso in your mind's eye.

Now letting that go and bringing the focus to the neck,

Perhaps you can feel the sensation of swallowing.

Now bring the entire face and head into attention and just notice what there is to feel in your face and head.

And now from the very tippy top of the head,

Running all the way down through the arms,

Torso,

Down the legs and through the feet,

Holding your entire body in your mind's awareness,

Just noticing what there is to feel.

Allow yourself to take another deep breath and opening the eyes,

Ending your five-minute body scan.