5-Minute Body Scan Guided Meditation

5-minute body scan meditation. This guided meditation leads you through noticing sensations from head-to-toe, calming the mind and relaxing the body. Can be used as a grounding technique to regulate emotions, preparation for an anxiety-provoking event, or to simply reconnect with the body and calm the monkey mind.

Transcript

Get into a comfortable seated or lying down posture close your eyes and let's tune into the body Begin to deepen the breath See if you can get five or ten percent more comfortable Roll the shoulders back Relax into the body Begin to bring your awareness to the top of the head Noticing any tension in the crown and the forehead and letting it melt away and relax Feel the brow softening Allow the eyes to lay gently in their sockets Notice the cheeks softening The jaw softening And the tongue releasing from the roof of the mouth Soften the throat and the back of the neck Begin softening the shoulders And bringing awareness to the left shoulder Feel as a softening and melting sensation relaxes you From your left shoulder to your elbow From your elbow to the wrist And now the thumb relaxes The index finger The middle finger And the lower finger And the lower finger And the lower finger And the lower finger The index finger The middle finger The ring finger The pinky The entire left arm Is relaxed And allow it to heavily sink into the ground Now begin to notice your right shoulder Feel as a softening And melting sensation relaxes you from your shoulder to your elbow From the elbow to the wrist And now the thumb relaxes The index finger The middle finger The ring finger The pinky The entire left arm is relaxed And allow it to sink heavy into the ground Now turn your awareness to your chest Releasing any tension, Anxiety or tightening in the chest And replacing it with warmth Move down the torso Notice your belly softening And expanding with the breath Now bring your awareness to the left hip Feel as a softening and melting sensation Relaxes you from your hip to your knee From your knee to your ankle And now the big toe relaxes The second toe The middle toe The fourth toe And then the pinky toe The entire left leg is relaxed Imagine it's sinking into the ground Now begin to notice your right hip Feel as a softening sensation melts And relaxes you from hip to knee From knee to ankle And now the big toe relaxes The second toe The middle toe The fourth toe And the pinky toe The entire left leg is relaxed Imagine it's sinking heavy into the ground Now turn your awareness to your chest And now your body into the ground Now your entire body is relaxed Imagine your body sinking into the ground Spreading like water Continue breathing normally And just take a moment to notice the peace and stillness If there are any other parts of your body that are still tense Go ahead and imagine breathing into that part of the body As you feel it melting and relaxing Softening and sinking down Stay here as long as you'd like Enjoying that delicious relaxation May you be peaceful May you be happy May you be safe