Guided Body Scan & Meditation 15 Minutes (No Music)

Guided body scan to help you relax and be present. No music. Light guided instruction on identifying and coming back to the present moment using your anchor (breath or body part). Bell at the beginning and end. 15 minutes total. Great for helping you sleep or letting go of stress and anxiety.

Transcript

I would like to invite you to find a comfortable posture and please remove all distractions.

Let's start with three deep breaths.

Breathing in,

Pushing the belly out,

And breathing out,

Expelling stale air.

Now breathe normally.

And we'll do a short body scan,

Starting with the toes,

The feet,

The ankles,

The calves,

Noticing sensations there.

Just being with whatever comes up.

Now bring your attention to the thighs,

The hips,

The hip flexors,

Noticing any sensations there,

Pleasant,

Unpleasant,

Neutral.

Now let's bring our attention to the belly,

Noticing any congestion there,

Noticing how it holds the breath.

Now bring your attention to the fingers,

The wrists,

The arms,

The shoulders,

Noticing sensations there.

Notice how they change,

How they move.

Now let's move to the chest,

Noticing sensations there,

Any tightness,

Soreness.

Just bringing our attention with natural curiosity.

Now bring your attention to the neck,

The jaw,

The eyes,

The ears,

The head,

Noticing all the sensations there.

And on the exhale,

Let the shoulders drop.

Notice what it's like to be in a relaxed,

Soft body with an open heart and mind.

Now bring your attention to your anchor.

That could be the breath or it could be the body part.

The anchor anchors us in the present moment.

That's where our life is.

And when the waterfall of thoughts starts,

Just notice and come back to our chosen anchor.

Just noticing and coming back to the breath or a body part.

Now bring your attention to the knees.

Now bring your attention to the knees.

Now bring your attention to the knees.

Now bring your attention to the knees.

Just noticing thoughts and gently and with friendliness coming back to your anchor.

Now bring your attention to the knees.

Now bring your attention to the knees.

If it's helpful,

You could name the thought one word,

Like worry,

Come back to your anchor,

Fear,

Come back to your anchor,

Anger,

Come back to your anchor.

S challenge.

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