Mindfulness of Breath with Relaxation Body Scan

Calm abiding meditation with an emphasis on relaxation, using the breath as an object of attention. There is a lot of silence in between guidance to meditate.

Transcript

Take a few moments to simply relax and become aware of your body,

Grounding your awareness in whatever feels solid in your body.

Maybe where it comes in contact with a chair,

The floor,

A cushion.

Just relax and ground your awareness,

Allowing it to rest in the solidity of the body.

Now take a few moments to bring your awareness right up to the crown of your head.

Bring your awareness right up there at the crown.

From here we're going to take a little time to slowly expand our awareness,

Bringing it down from the crown of your head all the way down to our toes,

Relaxing and releasing any tension you may have.

So beginning slowly,

Just expand your awareness down,

Coming down across your forehead and into the area of your eyes.

As your awareness touches any part of your body,

Just let the tension melt away.

Relax and release the tension that you might be carrying in your forehead.

Soften the area around the eyes.

Bringing your awareness lower down across your cheeks and down to the area of your jaw.

Just let your cheeks relax,

Let your jaw relax.

Soften your lips.

Now bring your awareness down into your neck and into the area of the upper shoulder,

Just relaxing and releasing as you do.

From your left shoulder,

Allow your awareness to descend down the length of your arm all the way to your fingertips on your left finger.

Remember as your awareness touches any part of your body,

Just let any tension melt away and relax.

And now from your right shoulder,

Down the length of your right arm to your fingertips.

And now from your left shoulder,

Down the length of your right arm to your fingertips.

Bringing your awareness back into your upper torso,

From your chest and back,

Scan down to your waist.

Relaxing tension.

Just breathe in,

Relax.

And as you breathe out,

Just release.

And now from your left shoulder,

Down the length of your arm to your fingertips.

And now from your left shoulder,

Down the length of your arm to your fingertips.

And now from your waist,

Scanning down the length of your left leg to your toes.

And now down your right leg all the way to the toes.

And now from your left shoulder,

Down the length of your left leg to your fingertips.

And now with your body relaxed,

But your mind alert.

Take a moment,

A moment to give yourself permission.

Permission to let go of all worries and concerns,

Let go of time constraints.

And give yourself permission,

Permission to nourish yourself,

To be gentle with yourself.

Give yourself permission to be here now,

To relax and to breathe.

And when you're ready,

Then bring all of your awareness to the sensations of the breath as it enters and exits your body.

Simply becoming aware.

We don't want to alter the breath.

It doesn't matter if it's deep or shallow.

We just want to allow the breath to be.

And we just become aware of it as it enters and exits.

Each breath is a new moment.

Be aware of this moment.

Thank you.

Thank you.

Thank you.

Thank you.

If your mind wanders,

It's no problem at all.

Just relax,

Release the thoughts,

And gently bring your awareness right back to the breath.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Just relax.

Relax and be aware of this breath,

This moment.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Reviews

Thank you so much for this Meditation. It was exactly what I needed right now.

Great simple body scan. Thanks for sharing this with us this morning! Namaste

I LOVE the deep simplicity of this Mindfulness meditation. THANK YOU that there's not a lot of talking!! This allows me to better practice and go deeper. THANK YOU! 💜

Just the right amount of gentle guiding and periods of quiet to focus.

Not too long and not too short. This is a great daily practice to settle the mind and practice single pointed concentration. John’s delivery is gentle, clear, and concise. This daily meditation has truly changed my life as I am more able to focus on what I choose to attend to. Thank you John!

That was wonderful

Lots of silence. Very nice and relaxing.

Naive long periods of silence punctuated by simple cues.

Great balance btwee

Excellent instruction for me

Loved it, thank you for this :)

Light, fresh, really enjoyed the relaxation and breathing, without falling asleep.

Love this one. So peaceful. One of my favourites, thank you 🙏

It's a leisurely body scan and relaxation, followed by a period of observing the breath. His voice is calm and engaging, and there's plenty of silence for your practice. A gentle bell at the end. I'm putting this one in my regular rotation.

Really like that talking minimalize. Thank you!

Great balance of guidance and silence

Best body scan meditation I've ever done 🕉

Very relaxing. Thank you.

I am very relaxed by John's voice. His calm and centered presence comes through in this meditation.

This is one of my favorite guided meditations. There is some direction, but then plenty of quiet spaciousness throughout.