Let The Body Rest - Take A Five Series

Melt into a gentle, guided body scan designed to quiet the mind and soften the body from head to toe. With calming cues and spacious pauses, you’ll be invited to simply notice, release, and allow each area of the body to settle into gravity. This practice creates a sanctuary of stillness where the breath becomes your anchor and tension dissolves naturally. Perfect for unwinding at the end of the day or resetting your nervous system in just a few intentional minutes.

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Transcript

Welcome to Take A5,

A collection of short 5-minute meditations dedicated to create a brief yet meaningful pause in your day.

Give yourself this gift of rest,

Resilience,

Renewal,

And presence whenever you need it most.

Allow your eyes to gently close if they aren't already,

Letting your body be fully supported by the surface beneath you.

There is nowhere to go,

Nothing to do.

Simply allow yourself to rest.

Bring your awareness to your breath,

Natural and unforced.

Now,

We'll begin moving awareness through the body,

Not to change anything,

But simply to notice and allow.

Let's begin at the crown of the head,

Noticing the top of the scalp,

The forehead,

The space between the eyebrows,

Allowing the muscles of the face to soften,

The eyes,

The cheeks,

The jaw,

Allowing the tongue to rest gently in the mouth,

Bringing awareness to the neck and throat,

Feeling the breath moving gently here,

Now moving into the shoulders,

Noticing any tension,

And invite them to melt downward with the exhale,

Bringing awareness down the arms,

The upper arms,

The elbows,

The forearms,

The wrists,

The palms,

The fingers.

Allow the arms to feel heavy,

Fully supported,

And now shifting attention to the chest and the heart space.

Feel the gentle rise and fall with each breath,

Moving awareness into the upper back,

The shoulder blades softening,

The spine,

Moving to the lower back,

The hips,

The arms,

The pelvis,

Letting gravity do the work,

Moving to the belly,

Noticing the breath expanding and releasing here,

Allowing the abdomen to relax completely,

Bringing awareness down the legs,

The thighs,

The knees,

The calves,

The hips,

The ankles,

The feet,

The toes,

Feeling the entire body now from head to toe,

Connected,

Supported,

At rest.

Notice the space around the body,

The stillness beneath the breath,

The quiet beneath the thoughts.

If the mind wanders,

That's okay.

Simply return to the sensation of the body resting.

Remain here for several breaths,

Allowing integration,

Allowing regulation,

Allowing the day to complete itself.

And when you're ready,

Taking one slow,

Deep inhale with me,

And a long,

Gentle exhale out.

I wish to thank you for taking a few moments out of your day to join me in this guided meditation.

If this track supported you in any way,

Please follow me here on Insight Timer and consider leaving a kind review as it helps more people find this work.

My name is Eric.

Be well and be inspired.

Namaste.