5-Minute Grounding Body Scan

This five-minute guided body scan will help you drop into your body, your breath, and your experience right now. Use this practice to bring a sense of calm and awareness to your day. It is perfect for beginners. It guides you, so you can focus on the practice the body scan, relaxing and enjoying the practice as you go.

Transcript

Welcome to this grounding body scan meditation. My name is Emily Huckstep of Ground and Grow and I'll be guiding you through your practice today. Start by finding a comfortable seat either on the floor cross legged or upright in a chair keeping your feet on the ground. Rest your hands on your knees or in your lap and close down your eyes starting to bring your awareness to your breath. With each exhale begin to relax your shoulders away from your ears and soften your arms and legs. Release any tension in your face, Neck and jaw and gently part your lips and teeth breathing in and out through your nose. Bring your attention back to your breath and start to notice where you feel it most. On your nostrils, Maybe in your chest or perhaps in your belly. We're not forcing the breath we're just noticing where it is and how it feels. Inhaling and exhaling through your nose. Inhaling and exhaling. Now take your awareness to your feet, Your left foot and your right foot. Feel them melting into the ground. Bring your awareness to your ankles, Your shins, Your calves and your knees. Feel them soften with every exhale. Now moving up to your thighs, Your hamstrings, Your hip bones, The whole pelvic region, Your glutes. Feel everything soften in the lower body with every exhale that you take. Moving up, Start bringing your attention to your belly. Notice how it rises and falls as you breathe in and out through your nose. Now feel into the lower back and as you move your attention up your spine, Notice the relaxing grounding breath spreading up your torso, Along your spine, All across your rib cage and your chest. Take your awareness up to your collarbones, Your neck, Your shoulders, Bringing it down the upper arms to the elbows, The forearms, Your wrists and your hands and all 10 fingers. Your left and your right hand are relaxing completely. As you inhale and exhale, Feel the face and the jaw soften completely, Letting go of all the tension in your forehead, Your cheeks, Your mouth, Everything is soft. The breath is grounding you and guiding you and keeping you in this moment. As we inhale and exhale, We fall deeper into relaxation. Alright, Let's do it. And slowly begin to bring your awareness back to my voice, Back to the room, Back to your breath and back to your body. Wiggle your fingers and your toes, Awaken the senses, Awaken the body and when you're ready open the eyes. I hope you have a beautiful day and I'll see you back here tomorrow.