3 Minute Body Scan

This is a short, three minute, guided body scan. In this practice, James invites you to sit or lie down, as you embark on a practice to become present with the mind and body. You will also enhance your ability, to deepen your meditation practice. Becoming aware of the here and now, it highly beneficial for demistyfying the mind, to embrace your day with clarity and joy.

Transcript

Welcome to a three-minute body scan practice.

Please take a moment to sit or lie down as we prepare to drop in,

Be present with the mind body just as it is,

And to deepen our practice.

Now that you've found your place,

Gently close your eyes.

You can also use the breath to help ground yourself into the present moment simply by becoming aware of the natural birhythm going in,

Going out,

Breathing in,

Breathing out,

Moment by moment.

Now bringing your awareness to your feet and noticing sensations in the soles,

Your toes,

The tops of the feet,

And up into the ankle joints.

Mindfully looking as if you've never noticed these sensations before.

Now moving up into the lower legs,

The knees,

And upper legs.

Continuing on our mindful awareness,

On up into the hips,

And just being aware of the hips,

The legs,

Ankles,

And feet.

And whenever you breathe out,

Just let it all go,

And our new inhalation shifts our attention to the torso,

The back region,

Up into the chest.

Reviews

Nice quick body scan. Just what I needed for the little time I had.

Excellent when you're short of time. But, ending bell is too loud.

Love this for quick relaxation

Very nice! Short and sweet!

Loved it since my mind had no time to wander. Will do this more throughout my day. Thank you! 🙏🏽

Love this quick body scan, insightful!! I learned a lot.

Feels good. Thanks for sharing this practice!

Love that ! On a busy day it’s just what I need !! Thank you 🙏

👍🏽 nice
🙏🏾Thank You
~Namaste

Great start for my meditation . Thanks!

Thankyou. Appreciate it. 👩‍💻🙏.

Loved it . Just enough

Great way to rev the engine

Short and wonderful. Namaste 🙏

Great experience!

Fast and Effective!
Cheers

Very good
Tanks 🙏

Good voice, body scan amazingly beneficial

Beautiful little scan

Simple way to become present in your body and calm the mind 😌