20-Minute Meditation To Feel Calm: Senses Scan & Breath

Take 20 minutes to breathe, relax, and reconnect with yourself. This meditation begins with gentle breathwork, moves through a soothing awareness of your senses, and returns to the breath to close.
Perfect for stress relief, grounding, and cultivating calm presence. Beginner-friendly and effortless to follow.

Transcript

Welcome everyone, I'm Gem and in today's meditation I'll be guiding you through some simple breath work and then we'll move on to using our different senses as our anchors throughout this meditation. We'll begin by settling into a comfortable position your back supported and your head free from support but knowing that at any time during this meditation you can simply adjust your position to whatever feels comfortable for you and whenever you're ready or you haven't already inviting you to gently close down your eyes just take a deep breath in and gently sigh out just arriving at this moment right now perhaps reflecting on how you're feeling right now physically, Mentally, Emotionally just take a moment to thank yourself for showing up today giving yourself this time to meditate and begin by gently observing the breath not changing anything just simply noticing the natural rhythm of your breath as it is right now perhaps observing the gentle rise and fall of the breath perhaps noticing the pace of the breath does it feel fast or slow is it shallow or deep not trying to change anything just observing the breath as it is right now inviting you to continue observing the breath or if you prefer we'll start with some deep belly breathing if you wish i invite you to lightly place one hand on your chest and the other hand on your belly allowing you to feel the feedback of your belly rise and fall as you're breathing in your own time taking a slow and steady breath in feeling your belly rise as you do and then whenever you're ready slowly breathing out and feeling your belly gently falling your chest should remain relatively still during this movement simply feeling yourself breathing deeply into your belly taking slow and steady breaths but never to the point of discomfort but imagining any excess tension dissipating with each deepened belly breath continuing to take these breaths at your own pace now during these moments of stillness our minds naturally drift to thoughts feelings or emotions this is a natural part of the process we're not trying to resist or catch them in any way we're simply letting them be letting whatever is here simply be here we begin by resting our awareness on our anchor which happens to be your breath right now and then whenever you happen to realize your mind has drifted we simply and effortlessly return to resting our awareness on our anchor which is our breath right now we're not concentrating or controlling our minds or thoughts it's not about achieving anything it's about allowing whatever is here to simply be here and continuing to take a few more belly breaths at your own pace now returning your hands if they were on your chest and belly to a comfortable position by your side and allowing your breath to return to its natural rhythm inviting you now to tune in to each of your five senses one by one beginning by observing what you can hear right now perhaps it sounds in the distance the hum of people talking or the music playing in your room perhaps the sound of the bubbling of a diffuser perhaps the sounds are closer and coming from your body in your breath gently noticing any sounds that you're making not trying to change them just taking all the sounds as they are and are meant to be right now now with your eyes still closed bringing your awareness to what you can see observing whatever you can see underneath your eyelids right now perhaps noticing if there are patches of shade or darkness maybe observing if there's some light seeping in from the room perhaps colors are appearing for you right now maybe noticing if the lights or shadows are moving or remaining still perhaps you can see nothing at all simply letting whatever is here for you just be now gently observing if there are any tastes in your mouth with any flavors lingering from earlier today perhaps from your morning coffee or flavors remaining from earlier this morning maybe there's a sweetness there perhaps a bitterness or maybe there are no flavors at all simply allowing whatever is here to be here right now and now gently resting your awareness on what you can smell noticing what scents are seeping through from your environment right now so perhaps the smell of the diffuser or another smell lingering in the room maybe there are no smells at all gently tuning in to whatever is or isn't here for you right now and letting it be and lastly calmly and effortlessly resting your awareness on what you can feel the connection with your feet on the floor your hands resting on your lap or hanging down by your side the back of your legs against the chair just tuning in to how it feels is it soft or rough do you feel supported or heavy perhaps you can feel a little bit of a weight noticing what your body temperature feels like be warm or cool simply observing how this feels for you right now now noticing all your senses all at once holding them all in awareness in this moment right now and now inviting you to simply rest your awareness on just one of your senses there's no need to search for the right sense just simply and effortlessly resting your awareness whichever feels strongest for you right now perhaps the sound of music gently playing in the background or the smell of the diffuser gently seeping into the air around you maybe the sensation of the chair or floor beneath your body knowing that any sense is right for you in this moment or if this is not available simply resting your awareness back on your breath knowing that any thought feeling or physical sensation that comes up for you is meant to be there this is an important natural part of the process whenever you happen to realize your mind has drifted simply return your awareness to lightly and effortlessly resting on your sense allowing this to be your anchor right now drifting away and drifting back simply and effortlessly resting your awareness on your senses as your anchor right now inviting you now to let go of your sense releasing your anchor and simply resting for the last minute letting the effects of the meditation slowly sink in you may choose to stay exactly as you are and have been where you can recline into a more comfortable position there's nothing to do here but simply rest i'll tell you when it's time and then whenever you're ready to leave this peaceful space you created for yourself inviting you to gradually start deepening your breath becoming aware of your body once more becoming aware of your surroundings bringing gentle movement into your fingers and toes and gradually expanding your movement into the rest of your body perhaps noticing how you're feeling now hopefully a little calmer perhaps more centered and then whenever you're ready gently opening your eyes and coming back into the room