Take A Time-Out To Body Scan

In this quick meditation, we will conduct a body scan. Note: the instruction is geared towards those on their back, however, I invite you to practice this in a chair if that is what is available to you. This meditation will relax the body & mind, ground and center you in the moment, and create awareness from your head to your soles.

Enjoy this time out of your day to tune in to your Self.

Music featured on this tracked is created by Jessie Lee for Samantha Carpino.

Transcript

Time out to tune in.

A place to come when you need a moment of mindfulness.

These short guided meditations are designed to invite you to take a voluntary time out of your day to tune in to your body,

Breath,

And present moment.

Let's grow.

Time out and tune in to a quick yet mindful body scan.

To begin,

Lie down on your back.

As you do so,

Connect with a sense of surrender,

Letting go,

And letting be.

Feel your legs rest long and your arms beside your torso with your palms face up.

As you breathe in,

Feel your breath travel up the spine.

As you breathe out,

Feel your body settle into the support beneath you.

Relax your eyes,

Maybe even close them.

Relax your nose,

Your cheeks,

And your jaw.

Then feel the muscles around your ears relax.

Relax your neck,

Your shoulders.

Relax the arms and the hands.

Relax your chest and upper back.

Feel your breath move your ribcage 360 degrees.

And then relax your mid-back.

Relax your belly and your lower back.

Take a few breaths here to really relax everything from your head to your hips.

Then relax your hips.

Feel your pelvis resting heavy here.

Relax your upper legs,

Your knees,

And your lower legs.

Relax your feet,

Your toes,

And your soles.

Shift your awareness back to your breath.

Take full breaths,

Sipping in all the oxygen you can into your lungs.

Holding the breath,

Then taking one more sip of air to exhale out of the mouth all the toxins,

Bad attitudes,

And stress in your life.

Let it go.

Feel your body,

Mind,

And spirit in this moment.

Let it be.

Let yourself be present.

Now add some gentle movement back to your body.

Wake up.

Open the eyes.

Look around.

Arrive.

Now take one more breath with me to seal this practice.

Inhale.

Exhale.

Smile.

Until next time,

Go in peace.