5-Minute Body Scan

Whether you're just starting out on your meditation journey or you only have 5 minutes to spare, this practice is for you. Enjoy this short body scan meditation that was designed to calm the mind and bring awareness back into the body. Come back to this practice any time you need to recenter throughout your day.

Music: We Dream of Eden - Grow Slow, Grow Deep

Transcript

Thank you for joining me today for this short guided meditation to re-center the mind and relax the body.

So let's start in a nice seated position.

Sit up nice and tall here.

And I want you to imagine creating length between each individual vertebrae all the way from your sit bones up through the crown of your head.

Close your eyes and begin to notice how you're feeling in this moment.

Where is your mind?

Is it scattered?

Or are you able to become fully present in this moment?

If you notice throughout your practice that your mind becomes distracted understand that that is completely normal and just acknowledge the thought as a thought and then refocus on my words.

Now I want you to bring your awareness to your breath.

Without changing anything I want you to just notice the sensation of the cool air as it enters in through the nose and travels deep down into the belly.

Allowing your belly to fully let go and relax so that you can feel that expansion with each inhale.

Now I want you to shift your awareness to the body.

How is your body feeling?

Are you noticing any sensations?

Any pain or tension anywhere?

On your next inhale I want you to send the breath to that area of discomfort.

And on your exhale I want you to allow it to soften and relax.

Really feeling that tension melt away with each exhale.

Taking this opportunity to come back to that breath.

As you inhale for three.

And exhale extending that to six.

Inhaling for three.

And exhaling for six.

Now I want you to notice how you're feeling.

Has it shifted?

Do you feel calmer?

More at peace?

Become aware of this energy that you have created within you and carry this energy with you throughout the rest of your day.

Now you can begin to open your eyes and bring your awareness back into the room around you.

And thank you so much for joining me today.

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