Short But Deep Body Scan Meditation

Please enjoy this short but deep body scan meditation. We will move through the body, releasing tension, to help you feel calm and grounded. This is a good body scan to use on its own or to help you prepare yourself for a longer meditation session.

May you be well.

Transcript

Let's take a few moments to gift our attention to all the places that may be holding tension in our bodies,

Just letting our attention land and release,

Breathing into each place as we gently move together,

Starting with as far as you can sense above you,

That outermost edge of your being,

Wherever that may be,

The furthest reach of your aura,

Down to the furthest tips of your hair,

Breathing and letting go,

The crown of your head,

Your brow,

The bridge of your nose,

Your cheeks,

Allowing a gentle fluidity to settle in and carry away any stress that may be lingering there,

Your jaw,

Your teeth,

Your lips,

And your chin,

Letting them gently move until they find the place they can rest most naturally,

Your throat,

Your neck,

Your shoulders,

Your chest,

Feeling yourself breathing deeper and your heart warming and expanding,

Sensing it from your front and then from your back,

Following that spreading warmth down your back and into your ribcage,

Front and back,

Allow your attention to travel down your arms,

Like waves over the tops and then the bottoms of them,

Unwinding the muscles as they go,

Then letting your hands and fingers soften and find a gentle place to rest,

Allowing a sense of relaxation to move across your intestines and sink down into your pelvis,

Breathing out any resistance,

Residual tightness that you may encounter,

Noticing the way your body is resting on the seat beneath you and letting it hold you there to gently support you,

Breathe down into your thighs and knees and calves,

The bones of your ankles and your feet,

Your toes,

Notice the point at which your feet come in contact with the ground beneath you and the stable energy spreading out from that point of contact,

Rooting you to this spot and this moment in time.