Easy Body Scan For Daily Use

This short, simple body scan meditation helps you to relax and to recognise any physical discomforts. You give yourself permission to make any adjustments to become comfortable and at ease.

Note: This meditation is a sampler, which is a part of a more extensive Meditation for Beginners with Busy Lives.

Transcript

Today's daily meditation practice is a body scan meditation.

Please begin by coming into a comfortable seated position either on the floor or in a chair.

Sitting upright,

Make sure you're very comfortable.

And let's begin.

Please start by scanning the feet and the toes and the lower legs.

Observe the weight of the legs and the feet on the floor.

Notice the sensations that you feel making contact with the floor beneath you.

Draw the attention upwards to the thighs and the hips.

Please observe any sensations in the thighs and the hips.

See if you're holding tension in any particular point or if you feel light.

Next,

Draw the awareness to the abdomen and just observe the state of your tummy,

The muscles and the organs.

Shifting upwards to the chest and the lungs.

Shift the awareness now to the spine.

And without moving the body,

Just observe the spine's natural posture.

Without moving the body,

Become aware of the spine's natural posture.

Observe where you're holding tension in the spine and where you feel comfortable and free.

Make a gentle adjustment to the body,

Readjusting the spine so that it feels more free and less tense.

Continue to draw the awareness upwards to the shoulders and the neck and observe how they feel.

Do they have tension?

Do they feel light?

Pay attention to the jaw and the tongue inside the mouth,

Trying to keep them relaxed.

Relaxing the awareness upwards to the face and the eyes and the eyeballs,

Relaxing behind the eyes,

Relaxing the sides of the head,

The back of the head and the top of the head.

And for the next few moments,

Observe the entire body.

Slowly draw the attention back to the breath and slowly to your surroundings.

Simply open the eyes if they have been closed and this concludes our daily guided meditation.

Thank you.

Reviews

Lovely

🙏

So simple and relaxing. What a calming and pleasant voice!

Thank you for offering this calming meditation. I appreciated how thorough it was despite being fairly short. I found the teacher’s voice pleasant.

First meditation I did and found it really easy to follow!

Great little body scan

Exactly what I needed-released the tension from my body!

Surprisingly effective for such a short practice. Thanks!

Very relaxing quick body scan. Just what I needed before bed.

Simple but effective

Quick and precise, perfect!

Good for quick scan

Perfect. I will use this with my high school students.

Amazing short meditation! So well guided! Thank you, Hersha!