Tranquility Body Scan

A quick 15-minute guided meditation to scan your body in order to reach full presence and peace of mind. All skill levels are welcome. Offered by Tashi Lhunpo Foundation's Chairman of the Board Joji Arellano-Santos.

Transcript

And sitting comfortably,

Let's breathe three times.

Breathing into our nose and breathing out through our mouth.

Letting your energy down.

And relaxing your body nice and soft.

Taking your time.

And with the last out breath,

Release all the tension and discomfort in your body.

Relaxing all muscles of your body.

Feeling the warmth of your hands as you place them on your lap or on your knees.

Relaxing your forehead and your face.

Releasing the tightness of your jaws.

And going back to the normal pace of your breath.

Breathing naturally and effortlessly.

And emptying your mind to thoughts.

Letting them come and go as they appear in your mind and disappear.

And relaxing your body.

And it's mindfully observing your breath while relaxing your body.

And relaxing your body.

And feeling the sensations of your breath as you breathe in and breathe out.

And the movement of your chest or abdomen.

And the cool air as you breathe in and the warm air as you breathe out.

And noticing the quietness from inside of you.

And just resting on the peaceful sensation of breathing.

And relaxing your body.

And relaxing your body.

And breathing in and breathing out.

Knowing that when you're breathing in,

You're breathing in and when you breathe out,

You know you're breathing out.

And just relaxing your body.

And relaxing your body.

And relaxing your body.

And relaxing your body.

And relaxing your body.

And relaxing your body.

And relaxing your body.

And relaxing your body.

And relaxing your body.

And relaxing your body.

And relaxing your body.

And relaxing your body.

And relaxing your body.

And relaxing your body.

And relaxing your body.