Body Scan For Mind-Body Relaxation

This body scan will guide you through the parts of the body, systematically relaxing the many body parts, as well as relaxing the mind. It is a great practice to find some stillness and give some care to the body and mind.

Transcript

Hello and welcome to our body scan meditation today.

To begin our body scan meditation just find yourself in a nice comfortable position.

It can be seated in a chair,

On the floor,

Or for this one you can even feel free to recline,

Or lie down.

Really it's about finding a way to be comfortable with as few distractions as possible.

Before you begin,

Perhaps just check in with the self,

Noticing how you feel right now.

What's the state of the body coming into this meditation?

You feel tight,

Perhaps like you're holding on to tension,

Heavy light.

What's the state of the mind?

Do thoughts feel far away and slow,

Or really close to the observer?

Perhaps moving rather fast,

Just objectively noticing what's going on.

And then maybe take a couple deep breaths,

Noticing what the state of your breath is.

You feel the breath going deep into your belly,

Or maybe it's shallow and up near the clavicles,

Or collarbone.

Just settling into this place,

Into this time.

As we prepare to begin our body scan,

Just working with the tools that work best for you.

As we send our attention around the body,

Allow that to melt away the tension.

If you're a visual person,

Perhaps visualize the muscles to the best of your ability,

Relaxing and settling into place.

Maybe it's all about the feeling for you,

And maybe just really send your awareness to those areas of the body,

And feel yourself sinking deeper.

Feel maybe as much as the temperature in those parts of the body,

Or whatever works for you to just really be with those areas of the body,

And allowing that attention to relax everything and really help them settle into their proper place of alignment.

We're going to start all the way down with the right big toe,

And really just bringing your awareness there as if you are the consciousness from that big toe.

If you're wearing a sock,

Perhaps you feel the fabric,

Perhaps you feel the temperature.

Maybe you can even feel your heartbeat all the way down in the big toe.

Shifting to the second toe on the right foot,

The third toe,

The fourth toe,

And the pinky.

Moving your awareness to the whole of the bottom of your right foot.

Feeling tingling,

Any feelings,

Any sensations,

Bring your awareness through that foot.

Perhaps you can visualize all the little bones and muscles relaxing into place and settling down.

Through to the top of the foot,

Relaxing,

Moving into the ankle,

Allowing it to be at rest at this time,

Moving up that right leg,

The calf,

Up the shin,

All the connective tissue,

All the way to your knee that carries you around every day.

Send some gratitude there with your attention and allow it to relax.

Moving up into your thigh and hamstring,

These powerful muscles relaxing and settling into place.

Moving all the way up,

Feeling into your glutes,

The areas around your hips and pelvis until you get to the tip of the right hip.

Then taking in your whole right leg in its entirety,

All the way from that big toe up to the tip of that hip,

The crest.

Notice if your awareness makes that leg feel lighter or heavier,

Perhaps more,

More cool,

What does it feel like for you?

Then we're going to move over to the tip of the left big toe.

Once again,

Feeling what information's there for you,

Taking it in,

Shifting to the second toe on the left foot,

The third toe,

Fourth toe,

And the pinky.

Facing that line to the bottom of the left foot,

Up through the foot,

Including all of the little bones and muscles,

Taking it all in,

Allowing it to relax.

Relaxing as you move up into the ankle,

As you visualize the bones there,

The best of your ability,

Moving up into the calf,

Up the shin,

Relaxing and settling into place.

Moving up to your left knee,

Sending some gratitude there for the work it does,

Relaxing,

Letting go of any tension.

Into your hamstrings,

Thighs,

Quads,

Up,

Moving up,

To your hip flexors and groin,

Your glutes,

All the way to the crest of your left hip.

And now taking in your whole lower half,

Noticing any areas of tension that may have been missed,

And again,

Sending that attention there to relax it.

Moving to move up the torso,

Start with the low back,

Where you may hold on to much of your tension.

Send some breath there,

Send some awareness into relieving that tension and relaxing,

Allowing you to sink deeper,

Relaxing and relaxing.

Moving up along the spine,

All those powerful muscles in your back,

Until you get to your ribs.

You can even go through your body here,

Feel into your organs,

Feel into your abdomen,

Set the intention for everything to be functioning properly as you relax.

All those powerful muscles in the front line of your body,

Tracing each rib from the front to the back,

All the muscles in between,

Relaxing,

Moving up the body.

Into your lungs,

Your heart,

You can feel that heart,

Relax the heartbeat.

To the powerful muscles between your shoulders,

Around your shoulder blades,

You're sinking in,

Settling into the girdle.

Continuing up,

You get into the traps.

All the way up to your shoulders,

And send your awareness into your chest,

Those big peck muscles,

Relaxing everything,

Settling into place.

Then settle on the hollow of the throat.

From here,

We're going to move over to the right shoulder once again.

This time we're going to trace down the arm,

Down the shoulder into the biceps and triceps,

Relaxing and settling in.

The elbow,

Forearm,

All the tiny little bones and muscles that make up the wrist,

Moving over into the thumb,

Index finger,

Middle finger,

Ring finger,

And pinky,

Tracing back up the right arm,

The wrist,

Forearm and elbow,

Triceps and biceps,

Back up the shoulder all the way to the hollow of the throat.

Moving over to the left shoulder,

Starting to go down the arm,

Biceps and triceps,

Down past the elbow,

Arms are feeling heavy into the forearms,

All the little muscles,

Bones,

Tendons and ligaments in your wrist,

Moving into your hands all the way to the thumb,

Index finger,

Middle finger,

Ring finger,

And pinky.

Moving up the hand back into the wrist,

Forearm,

Elbow,

Biceps and triceps,

Back up,

Left shoulder to the hollow of the throat.

Now starting to trace the line up your neck,

Your neck that holds your head up every day,

Allow the muscles to relax as you move up into the face,

Feel the muscles around the jaw,

Perhaps you're clenching,

Allow the jaw to soften up around the sinuses,

All little cavities,

Everything,

All the muscles around your eyes,

Allow them to soften around your brow line,

Tiny little muscles around your ears that will settle down and be heavy until you bring your awareness all the way to the very crown of your head,

The very tip,

And then feel your body as a whole.

Notice how it feels to give yourself that kind of attention,

To systematically relax the body,

Perhaps even to just keep your attention on the body and breath for that duration of time.

You can remain in this state for as long as you want to,

Just taking it in and noticing how it feels.

Thank you for joining me on this guided meditation.

Namaste.

Reviews

Wow, what a great body scan. Feel completely relaxed. This is a keeper one I will come back to often. Namaste 🙏 🪷🕊🧘‍♀️🙏

Calming for both body and mind. Very relaxing vocal guidance and thorough body scan. Thank you 🧡

Awesome!

Really like this body scan

Very relaxing.

Wonderfully relaxing meditation! Thank you!