Brief Body Scan Meditation

A Body Scan is the quickest way to come out of the mind and into the body. Body Scans have been shown to help people fall asleep more easily or to return to sleep when awakening in the middle of the night. Body Scans are also immensely helpful in overcoming anxiety. Tuning into the body allows us to transcend the imaginings of the mind.

Transcript

Welcome.

Take a deep breath and let it out with a sigh.

And again,

An exaggerated inhale and a slow,

Deep,

Deliberate exhale.

And maybe one more.

Let your body settle on the surface it's sitting on.

Your feet settle on the ground.

Imagine the ground under your feet.

Imagine being able to feel or sense the solidity of the ground under your feet.

Bring your awareness now to your left thumb.

Feel or sense any sensations in the left thumb.

Left index finger,

Left middle finger,

Left ring finger,

Left pinky finger,

Palm of the left hand,

Back of the left hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Left shoulder.

Bring your awareness now to the right thumb.

Sense the aliveness of the right thumb.

Right index finger,

Middle finger,

Right ring finger,

Right pinky finger,

Palm of the right hand,

Back of the right hand,

Right wrist,

Forearm,

Elbow,

Upper arm,

Right shoulder.

Bring your awareness into your belly.

Your bottom resting on the chair or the floor.

Right thigh,

Knee,

Calf,

Ankle,

Foot,

Toes on the right foot.

Your bottom resting on the chair or the floor.

Left thigh.

Left knee,

Calf,

Ankle,

Foot,

Toes on the left foot.

Become aware of your whole body.

Your whole body.

The neck,

The throat,

The jaw,

The tongue,

The whole mouth.

Right ear,

Left ear,

Right cheek,

Left cheek,

The nose.

Feel the sensation of the breath inside the nose,

Both eyes,

The forehead,

The whole head,

The whole body.

Your whole body.

And when you're ready,

You can open your eyes and bring this sense of clarity,

Presence,

And peace into the rest of your day.

Thank you for sharing this time with me.

Namaste.

Reviews

Many of the body scans on Insight Timer are 20 minutes plus. This meditation is great for when I only have a few minutes. Though short, it was still effective for grounding and getting me in touch with my body.

Great as a short seated body scan mindful moment to prepare yourself before or after a task

Lovely short practice thank you

A short but good meditation - namaste 🙏🏻🌙✨

Nice thank you 🙏💕✨🦋☘️

Thank you 🌺🌺🌺for this relaxing body scan meditation 🙏

Great!!
Namastey Monica:)
Om namah shivay!!