Healing Body Scan (Short Version)

Release all stress and negative energy from your body and mind in this short version of Healing Body Scan Meditation. This soothing practice combines mindfulness, grounding, progressive relaxation, breath-awareness, and self-compassion. The beautiful music is ‘Day Dreaming, Sea-wash Edition’ by Christopher Hall & Joshua Field.

Transcript

Allow your eyes to comfortably close As you do so, Become aware of the ebb and flow of your breath And the weight and volume of your body And take your attention to where the weight of your body rests on the surface directly beneath it Notice the surface is steady And allow the whole of you to sit back onto the steadiness As you do so, Notice the movements your body makes as you breathe The expansion of the in-breath The release of the out You can help your body to release what it's been holding By sensing and imagining on each out-breath The downward flow as the body releases what it's been carrying In your own time, Gently take your attention to your shoulders Breathe into your shoulders And allow them to soften and release what they've been carrying as you breathe out When you are ready, Breathe into your arms Allowing your arms and hands to release everything they've been holding as you breathe out And breathe into your chest Allowing it to soften and release what it's been holding as you breathe out Going down a little to your upper abdomen Breathe into here Allowing everything this place has been holding to soften and release as you breathe out Breathe into your belly Allowing it to soften and release what it's ready to let go as you breathe out And breathe into your buttocks Allowing them to soften and release as you breathe out Moving to your upper legs Breathe into your upper legs and knees Allowing them to soften and release all they've been holding as you breathe out Moving to your lower legs Breathe into your lower legs Allowing them to soften and release as you breathe out And breathing into your ankles and feet Allow them to soften and release as you breathe out Slowly move your attention up to the top of your back Breathe into here Allowing the top of your back to release everything it's been carrying as you breathe out And breathe into your mid-back Allowing your mid-back to soften and release what it's been holding Moving down to your lower back Breathe into here Allowing it to release what it's been holding when you are ready Gently move your attention up to your head Breathe into your forehead Allowing all the muscles in your face to soften and release as you breathe out Letting your eyes and jaw soften also In your own time Gently come back to the movements your body makes as you breathe And the sensation as air enters and leaves your nostrils Notice the weight of your body making contact with the surface directly beneath it Notice the surface is steady Notice the steadiness is there for you now And in your own way, Your own time You can draw this meditation to a close

Reviews

A great support to let go my tension. Your gentle voice and chosen words helped me a lot to come into a feeling for my body.
Thank you for the guidance. 🙏🫶

Perfect 💜🧘‍♀️🪷🌱🦋🙏🏻💫 I melted into the morning with ease and a peacefulness I didn’t have before. Thank you 🙏🏻 ☺️

I felt as though I was sitting by the ocean which is one of my favorite places to be. Your soothing voice and guidance is relaxing and transformative. Thank you, Linda 🙏🏼😌🌊

Lovely meditation
And so nice listening to your soothing voice…peaceful
Namaste🧘🏻‍♀️

Wow! Just lovely. I’m so relaxed and refreshed. Thank you!