Body Scan Meditation

Calmly and quietly move your attention through each part of your body and enjoy deep relaxation, with easy background sounds of smooth waves.

Transcript

Take a moment to find a place to lie down,

Either on a couch,

On a bed,

Or on the floor.

Close your eyes and take a deep breath in,

Inhaling deeply and exhaling completely.

Notice how your body is being supported by the floor or the couch or the bed.

Notice what it feels like to bring the entirety of your attention to this moment.

Bring your body in whatever state it's in right now.

Bring your attention to your feet.

Notice if there's any pain or tension in your feet.

Notice if you can feel any sensation there.

With the power and the focus of your mind,

Bring all of the attention to the muscles in your feet and relax them.

Let all the tension go.

Next bring your attention to your calves.

Notice the muscles in your calves.

Notice any sensation you may feel,

Stiffness or tension.

With the power and the focus of your mind,

Bring all of your attention to the muscles in your calves and relax them.

Let all the tension go.

Next bring your attention to your thighs.

Never lie on these muscles to carry us throughout the day,

Lifting us upstairs,

Walking,

Climbing into cars.

Notice whatever sensation you may be feeling in your thighs,

Any tension,

Stiffness.

With the power and the focus of your mind,

Bring all of your attention to the muscles in your thighs and relax them.

Let all the tension go.

Next bring your attention to your belly and the muscles in your belly.

When we worry or we're rushing,

The muscles in our belly can come.

When we're worried or we're rushing,

The muscles in our belly can become stiff.

It can feel like a knot.

We're carrying a ball in our belly,

Stiffness and tension.

With the power and the focus of your mind,

Bring all of your attention to your belly and relax those muscles.

Let all the tension go.

Feel it fall away.

Feel the softness of your belly.

Next bring your attention to your hands.

We expect so much of our hands every day.

It's the way we connect with the world on so many levels.

Notice any tension or stiffness.

If you feel the urge to stretch your hands wide,

Take it.

With the power and the focus of your mind,

Bring all of your attention to the muscles in your hands and relax them.

Let all the tension go.

Next bring your attention to your forearms.

Notice any sensations you may feel in those forearms,

Muscles that you may not have noticed for a while.

Notice if there's any tension or stress there.

And with the power and the focus of your mind,

Bring all of your attention to the muscles in your forearm and relax them.

Let all the tension go.

Next bring your attention to your upper arm and your biceps.

You can notice each day the strength of our biceps as we go to lift things,

Carry things,

Carry children.

Part of our body works very hard.

Notice how those muscles feel in this moment.

With the power and the focus of your mind,

Bring all of your attention to the muscles in your upper arm and relax them.

Let all the tension go.

Next bring your attention to your chest.

When we're worried or rushing,

Struggling to meet deadlines or not be late,

The muscles in our chest can become very tense,

Seem to fold in on themselves.

Notice what you're feeling in your chest in this moment.

And with the power and the focus of your mind,

Bring all of your attention to the muscles in your chest and relax them.

Let all the tension go,

Opening your chest wide,

Ready to receive the world.

Next,

Bring your attention to your shoulders.

Our shoulders have a tendency to travel up towards our ears when we're running around and not very present in the moment.

Notice where your shoulders are.

Notice the muscles in your shoulders.

Is there tension there?

With the power and the focus of your mind,

Bring all of your attention to your shoulders and relax them.

Let all the tension go.

Let your shoulders fall away from your ears and be so wide and so easy.

Just bring your attention to your neck.

There's so many little muscles in your neck,

Holding up your head,

Carrying so much worry.

Notice the sensations of your neck.

Relax them without judgment.

With the power and the focus of your mind,

Bring all of your attention to the muscles in your neck and relax them.

Let all the tension go.

Just bring your attention to your mouth.

We may not have many occasions where the muscles in our mouth are in our mind,

Only if there's a problem or a challenge.

With your attention here in this moment on your mouth,

What do you notice?

In your jaw,

In your tongue,

In the roof of your mouth,

What do you notice?

With the power and the focus of your mind,

Bring all of your attention to the muscles in your mouth and relax them.

Let all the tension go.

Let your lower jaw fall away from your upper jaw.

Let your tongue relax.

Next,

Bring your attention to your cheeks and the muscles in your cheeks.

Sometimes those muscles carry expressions that are entirely outside of our awareness.

Tune into this moment with your cheeks.

Relax those muscles with the power and the focus of your mind.

Reviews

Gentle, strong, compassionate guidance. Thank you so much.

Mahalo, Mary. This is a very gentle, relaxing body scan meditation. Bookmarked.

Love body scans. Appreciated both sides of body at once. ❤️

I really appreciated this bodyscan and with the sound of the waves I thought I was lying on the sand :)
Thank you.

An interesting variant on my usual body scan with a pleasant quiet voice and soundtrack of waves on a beach

Nice relaxing body scan with the gentle waves in the background.

My first meditation after a while... feeling awesome. Thank you!

I know there are many body scan meditations, and they are all different and each gifts in their own way. For me, in this moment, this was awesome (a word I never use, and mean in the traditional sense of the word. 💫🏖💆🏻🎯 I feel relaxed and at peace, a very rare state for me and one that inspires me and brought me to this practice of mindfulness, loving kindness meditation. Namaste. Thank you.

Lovely. The voice, pace, words, and background are perfect.

helped me out a lot, was really able to let go and relax, thank you😊