Body Scan

Enjoy this short meditation and quick progressive relaxation. Let's reset into the present moment by mentally traveling through the body. Take 3 breaths while resting attention on the area. Allow Gabrielle to guide you.

Transcript

Hello and welcome.

Now let's begin with a short meditation and a quick reset method.

You can use this anytime to de-stress with a body scan or progressive relaxation method.

We'll bring attention to each region,

Taking three breaths while focusing on that region.

Sit comfortable.

You can close your eyes or use a soft focus.

First,

Focus on your scalp and forehead.

Take three breaths in your own time.

Notice any sensation,

Tingling,

Pulsing,

Pressure,

Or tension.

Next,

Shift attention to your face and jaw.

Take three breaths in and out.

Soften the eyes.

Let the mouth and jaw relax.

Now focus on your neck and shoulders,

Arms and hands.

Take three breaths.

Focus on releasing any tension by relaxing the muscles with each breath out.

Next,

Shift your attention to your chest and upper back.

Feel the lungs expand and contract.

Notice the muscles between the ribs for three breaths.

Now focus on your lower rib cage and middle back.

Take three breaths in your own time.

Feel the motion of the lower ribs.

Next,

Bring attention to your abdomen and low back.

Feel the soft organs move slightly as you breathe in and out.

Now shift to your hips,

Legs,

And feet.

Imagine the breath moving in from the tips of your toes to the top of your hips.

Take three breaths in your own time.

Notice your whole body softly breathing.

Now bring your focus back to the room.

Bat your eyelids open as you breathe out.

Welcome back.

Namaste.

Reviews

The gentle guidance and soothing voice made it easy to follow along and connect with the body. Thanks, Gabrielle ❤️.