8 Minute Body Scan To Activate Your Relaxation Response

Does your mind need help coming back to your body? Vanessa begins by inviting you to sit or lie down, close your eyes or soften your gaze, and notice how you feel without judging. After three deep breaths in through the nose and out through the mouth, she scans slowly from the feet through the legs, hips, abdomen and lower back, chest, shoulders and upper back, arms and hands, then the neck, jaw, eyes and forehead, asking you to notice warmth, coolness or heaviness and let tension go with each exhale. Lingering thoughts are pictured as clouds drifting away. She closes by bringing movement back to your fingers and toes and asking you to notice how you feel compared with when you started. This content is educational and is not a substitute for one to one professional care. Please do not listen while driving.

Transcript

Welcome to this guided body scan meditation designed to calm your mind and relax. Find a comfortable position, Either sitting or lying down and gently close your eyes or soften your gaze. Allow yourself to be fully present in this moment. Let go of any distractions and simply tune in with yourself. How do you feel in this moment? Observe your thoughts Notice any sensations that might be present in your body. Where are you feeling stress or tension? Don't judge, Simply observe. Now bring your focus to your breath Take a deep breath in through your nose. Filling your lungs completely. Hold it for a moment. And then slowly exhale through your mouth Let everything go. Take another deep breath in through the nose, Allow your lungs to fully expand. And then slowly release, Exhaling through your mouth Take one more deep breath in. Allowing this breath to rejuvenate you and then slowly exhale letting everything go Now begin by bringing your attention to your feet. Notice any sensations you might feel. Are they warm or cool? Do they feel heavy? Or light. Simply observe without judgment. As you breathe out. Imagine any tension in your feet melting away. Focus your attention on your legs. Begin to scan them from your calves all the way up to your thighs. Notice any sensations in these muscles. Allow your legs to become heavy and relaxed. Now shift your focus to your hips and glutes. Notice how they feel Are there any areas of tension? Breathe into these areas. And as you exhale, Release any stress or tightness. Scan over your abdomen and lower back. Send your breath here. And picture a gentle wave washing over this area. Carrying away any tension or discomfort guide your attention to your chest. Notice the gentle rise and fall Allow your breath to fill this area with peace and calm. And with each exhale let go of any pressure you might feel here Now focus on your shoulders and upper back Imagine a soothing warmth spreading through this area. Melting away any tension. Slowly begin to scan your arms, Your hands, Your fingers Take notice of any sensations. Do they feel warm or cool? With each exhale, Release any tension. Allow your arms to become heavy and relaxed, Gently softening the grip in your hands and fingers. Send your breath to your neck, Your throat. Your jaw. Notice any tension you might be holding here Soften your eyes, Release any tension in your eyebrows and your forehead. Take slow, Deep breaths and with each exhale, Let go of any lingering thoughts you might have. Imagine they're moving along like clouds in the sky. Let them pass as they slowly disappear in the distance. Take a few more deep breaths, Feeling your entire body relaxed and at peace. When you're ready, Gently bring your awareness back Wiggling your fingers, Your toes and then slowly open your eyes Take notice of how you feel now as opposed to when you first started Remember, You can return to this practice anytime you need a moment of calm and relaxation Thank you so much for joining me, Take care and I'll see you soon.