5-Minute Body Scan for Relaxation or Sleep

Body scan meditation is an incredibly effective way to shift out of our busy minds and back into our bodies, to begin breathing relaxation into our cells and exhaling our stresses and tensions. This short meditation can be done before sleep, or anytime you might need some reset and relaxation. You might lie down to take in the full benefits of this practice, releasing into whatever is holding you up, or the meditation can be done seated.

(Stock Media provided by SoundVessel / Pond5)

Transcript

For relaxation or sleep preparation.

To begin,

Please find a comfortable position for your body.

Ideally,

This is lying down to receive the full relaxation benefits.

You can lie down flat or with the soles of your feet on the floor,

Knees bent.

You can also do this as a seated meditation if you prefer.

When you're ready,

Close your eyes.

We'll take two deep clearing breaths just to arrive right here,

Right now.

Join me in breathing in deeply through the nose.

Sigh it out.

Ah.

One more just like that in through the nose.

Let it go.

Ah.

And then breathe in.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Ah.

Beginning to notice the temperature of the room,

The sensations of air across your skin,

Noticing the sound of your breath like waves ebbing and flowing.

We'll begin our scan at the crown of our head.

Just breathing in here and feeling the length of your spine.

And the crown of your head open and ready to receive this practice.

Smoothing the muscles of your forehead,

Relaxing around your eyes,

Your ears,

And clenching your jaw.

Feeling your neck long,

Tops of your shoulders melting away from the midline,

Allowing tension to melt through your arms and out each fingertip.

Shoulder blades sinking down the back.

And if you're lying down into whatever's holding you up,

The back is relaxed,

Belly soft,

Breathing space into your hips,

And your shoulders.

Breathing space into your hips,

Long in your thighs,

Feeling sky in your knees,

Relaxing your shins and calves,

Feeling spacious in your ankles,

Your beautiful feet that carry you around and do so much.

Zooming out now to feel your whole body filling with breath and sky,

Feeling expansive,

Continuing to relax and melt.

Taking one last deep,

Deep breath together here,

Your deepest breath of the day,

Filling all the way down to your toes and through the nose.

Exhale,

Gently release.

Thank you,

Body,

For all you do.

Thank you for meditating with me today.

Reviews

Thank you for this gift,this calming practice. I am feeling happier,more calmer,more relaxed ☺️🙏✨💖❤️💜