Five Minute Body Scan

This is a quick and sweet five-minute meditation, guiding you through a body scan to help you relax and exist peacefully in the present moment. Perfect for any time you have a spare five minutes to breathe and find calm.

Music is "Bittersweet" by Kevin MacLeod
Photography by Regan Barsdell

Transcript

Please find a comfortable position either seated or lying down and close your eyes.

Take a deep breath in through your nose and exhale slowly through your mouth.

As you inhale imagine that you are breathing in a sense of calm and peace.

As you exhale imagine that you are releasing any tension or stress in your body.

Starting at the top of your head focus your awareness on each part of your body as you slowly scan down.

Notice any sensations or feelings that arise.

Feel the weight of your head resting on your neck and shoulders or on the pillow or floor.

Notice any tension in your jaw or forehead.

Release any tension you find by exhaling and relaxing or moving gently.

Feel the sensation of your shoulders,

Arms and hands.

Notice any tightness or tension in your muscles and release it with each exhale.

You can roll your shoulders,

Forearms and hands to help release tension.

Feel the sensation of your chest and stomach rising and falling with each inhale and exhale.

Notice any tightness or tension in your belly and release it by breathing deeply into your belly and relaxing with each exhale.

Feel the sensation of your hips,

Legs and feet.

Notice any tightness or tension in your muscles and release it with each exhale.

As you scan through your body you may find that some areas feel more tense than others.

Simply acknowledge these sensations without judgment and soften the area with each exhale.

Take a deep breath in and exhale slowly.

Feel relaxation wash down your body.

Take a moment to notice how your body feels now.

Has any tension or stress been released?

Are you feeling more relaxed?

When you are ready slowly open your eyes and bring your awareness back to the present moment.

Take a deep breath in and exhale slowly feeling refreshed and at ease.

Thank you for spending this time with me.