10-Minute Body Scan Meditation

Join me for a 10-minute guided body scan meditation for busy people who need a quick way to relax and reset. When you're working, thinking, and goal-setting, you are living in your head. The mind is a gift for our growth, but we need to balance these moments of mental stimulation with paying attention to our bodies. So get comfy, and let's give our bodies some love!

Transcript

Today I invite you to do a short body scan with me.

When you're working,

Thinking,

Reflecting,

Goal setting,

You are living in your head.

There is nothing wrong with using the mind.

The mind is a gift to our own growth and well being,

But we need to balance these moments of mental stimulation with paying attention to our bodies.

So,

Get comfy,

Lie down or sit on a chair,

Grab a blanket if you want to and let's give our bodies the attention it deserves for the next 10 minutes.

I know you've got lots going on in your head and now you're giving yourself permission to let that go.

In any moment,

You can decide to unplug,

Unwind,

Let go.

Let's breathe in,

Last time in.

Let your breath take on a natural flow right now,

Just let it be.

And imagine you are on vacation,

On the beach,

There's nowhere you have to go,

Nothing you need to do,

It's not even noon yet and you don't have a plan for the rest of the day.

You just feel like taking the day as it comes.

You feel relaxed,

At ease and happy.

Pay attention to your breathing,

Feel it go up and down and up.

See if you can breathe as if you're totally unplugged on vacation.

Now,

Pay attention to your head.

What are you feeling right now in your head?

Are your facial muscles tense,

Your forehead,

Your eyes,

Your mouth?

Let go of any tension you're feeling there.

Now,

Move to the side of your head,

Next to your eyes.

Are you feeling any pressure?

Are you feeling tired?

Maybe you feel a heaviness in the space between your face and the back of your head.

Just pay attention to it and allow the tension to fade away.

Let's go down to your neck and shoulders.

Tension and stress often builds up in our neck and shoulders.

What's going on there?

If you feel like moving your shoulders around a bit,

Go ahead.

Do whatever your body is asking you to.

Your body is receiving the space during this meditation to communicate what it needs.

Let's go down through your arms to your hands.

Some people feel a tension in their hands or their fingers.

If you're finding it hard to focus your attention on a certain part of your body,

You can either move it a little bit,

So you can move your fingers,

Or you can imagine that you have a flashlight and you're shining on that part of your body that we're focusing on.

Check in again with your breathing.

Is it still relaxed,

Easy,

Deep,

As if you're on vacation?

What does your belly feel like?

And what about your lower back?

You don't need to do anything,

You don't need to change anything.

Just give your body your fullest,

Undivided attention.

Now,

Notice the difference between your upper body and your legs right now.

Do you feel a difference between the part that got your attention and the part that hasn't received your attention yet?

Now,

Move your flashlight to your hips.

What are you carrying?

Are your hips feeling tight?

Or do you feel nothing at all?

That's fine too.

Now we go down with our flashlight,

Moving slowly from your hips to your feet.

Where in your legs or in your feet do you feel some kind of tension?

A part that's really needing your attention right now.

Move your toes a little if you want to,

Stretch out your legs if you feel like it,

Whatever your body needs at this moment is fine.

In the meantime,

We keep breathing at ease.

We're giving this gift to ourselves right now.

Sometimes you know you don't listen to your body often enough because there are so many things you want to be doing in a day.

This meditation is an exercise that you can keep coming back to.

Whenever you've been living too much in your head,

Whenever you're distracted by everyday obligations,

Your to-do list,

You can come back to this meditation.

Now let's scan the body from your toes all the way up through your legs,

Your hips,

Your belly,

Your neck to the top of your head.

And go down again from the top of your head,

Through your neck,

Through your back and your belly,

Your hips,

Your legs,

Your feet to the tips of your toes.

Pay attention to your body as a whole.

How does it feel right now?

Is there one area that has this dominant feeling?

One tension that's stuck around through this exercise?

Feel free to shine that light,

Use your flashlight or move the part that needs your attention at this moment.

As we feel our body,

We stop living in our heads and we actually live in our body.

You become more gentle with yourself.

You know it's okay to feel tense.

As long as you have moments of checking in with your body.

It's okay to feel tired and not be able to do everything you like to do.

You need to accept your limits in order to expand them.

Let me repeat that so that it really sinks in.

You need to accept your limits in order to expand them.

Listening to your body is easier said than done,

But the good news is you can practice.

You've done a wonderful job today,

Even if you got distracted a million times.

Hey,

That's just how the mind works.

Don't try to fight the nature of your brain.

Keep deciding to come back to your body because it deserves your attention too.

Alright,

I want you to pat yourself on the back,

Give yourself a high five or a hug if you want to,

Because you just made your body,

Your health and your happiness a priority.

Over any agenda item,

Any other person in your life,

Any thoughts rushing through your head,

You said,

You know what?

I deserve this moment for myself.

To restore,

To recharge my batteries.

And believe me,

You did way more than just listening to your body.

You calmed down your nervous system.

You gave your immune system a boost.

You supported your digestive system.

You lowered cortisol or stress levels and you suited all the other hormones in your body.

You improved your blood flow and I can keep going with this list.

These are all the things that you don't see,

Unfortunately,

But basically it's what gives you life.

If you haven't already,

I invite you to open your eyes,

Look around the room to come back to this moment,

Stretch a little bit if your body is asking you to,

Go for a walk if you feel like you've been sitting down too much and don't forget that even when you're neglecting yourself,

You're super busy and you feel bad about not taking care of you,

In any moment,

On any day,

You can come back to this meditation and start again.

I'm wishing you a wonderful rest of your day.