5-Minute Body Scan Meditation | Relax & Notice Your Body

Take five minutes to slow down, settle in, and reconnect with your body.
This 5-minute body scan meditation is a simple, guided mindfulness practice that invites you to imagine yourself in a calm, relaxing place while gently bringing your attention to different parts of your body. There is nothing you need to fix, change, or accomplish. Simply notice what you feel and give yourself permission to be present.

Transcript

Bring up a sense or image that gives you a feeling of safety or calm. Perhaps it's the beach? The mountains. Or a special place from childhood. Go there now. Notice what you see. Anything you hear, Taste, Smell. What emotions are you noticing? What sensations do you have in your body? What happens when we go to this place? We'll work from the ground up. First, Notice what your feet are doing Feel rooted and grounded to the earth with them. Rise up through the legs. Notice what's happening in our hips today. Moving up to the stomach Notice what cues and sensations arrive in your stomach as you stay in this place, This calm and relaxed place. Moving up to chest Notice a lack of tension, Increased relaxation. Any lightness or heaviness in the chest when you imagine this calm and relaxed place. Moving up to shoulders Let them settle down the back create a centimeter more of space between our ears and shoulders. Moving up to throat Send some breath to the throat Again, Notice any sensations. Moving up to the face the jaw and the brow. See if you can't relax and release them both a little bit more. And finally moving up to the crown of the head. Send some breath there. And notice how you and your body feel now. Savor those sensations and that experience. We'll take three final breaths together. Inhale. Exhale. Inhale. Exhale. Inhale Big loud sigh out the mouth. Return to your day calm and relaxed