Deep Body Scan Meditation For Maximum Calmness & Focus

This 12-minute body scan meditation is the optimal minimum length to get the maximum benefits when done daily. This can be done by total beginners or experienced meditators. We'll do some deep breathing, settle into stillness, scan the body in a detailed rhythm, and then find a deep anchored attention on the body in a way that will carry smoothly into our day. You can look up the NYU study by Dr. Wendy Suzuki on the web.

Transcript

Hey,

I'm Cyrus.

Welcome to this 12 minute body scan meditation.

12 minutes is the optimal minimum amount of time for a daily meditation practice that's going to bring big benefits.

A recent study out of NYU proved that doing a 10 to 12 body scan meditation every day for two months led to significant decreases in anxiety,

Increases in positive mood,

Increased focus and working memory ability.

The link to the study is in the description and I recommend using this body scan track daily to practice your mental fitness and conditioning to get those same results.

Let's get into it.

Begin by sitting upright in a chair with good back support with strong alert posture to maintain your wakefulness,

Your feet comfortably on the ground,

Your hands nestled in your lap and your eyes closed.

If you think you'll fall asleep with your eyes closed,

Feel free to keep them open on a single spot in front of you.

Take a deep,

Slow breath in through your nose and fill up your diaphragm.

Hold your breath for seven seconds.

And now slowly let it out through the mouth for eight seconds.

We're going to do that two more times.

Really engaging the breath as you breathe in through the nose slowly for four seconds.

Holding for seven,

Feeling your body head to toe as you hold,

Letting it out through the mouth with a powerful slow release.

And one final time,

The deepest breath yet breathing into the whole body for four,

Holding for seven,

Feeling the body and all the vibrations and tingling sensations and letting it go super slowly for eight.

And now make any final physical adjustments in the next couple moments to settle into your final position of stillness and with an upright awake posture and your eyes closed,

Commit to stillness in your mind.

Of course,

Letting your chest and stomach rise and fall with your breath,

But otherwise refraining from the temptation to move unless it's absolutely necessary in order to get into the deepest flow of calmness and focus possible over the course of this video.

And now committed to that stillness,

Let's begin.

When thoughts come up,

Just notice them,

Let them go into the background.

Don't try to fight them or change them.

Just bring your attention back to your spotlight and stay in the rhythm.

That's the skill we want to be consistent with to get the most out of this practice.

Start by bringing your spotlight to your right thumb,

Moving the spotlight to your right index finger,

Right middle finger,

Right ring finger,

Right pinky finger,

Right palm of your hand,

Right wrist,

Forearm,

Elbow,

Upper arm,

Right shoulder,

Right shoulder,

Forearm,

Elbow,

Upper arm,

Right shoulder,

Right side of your neck,

Right ear,

Right eye,

Right nostril,

Your lips,

Your tongue,

Your right collarbone,

The right side of your chest,

The right side of your waist,

Your right hip,

Your right upper leg,

Knee,

Lower leg,

Ankle,

Your right heel,

Sole of your foot,

Top of your foot,

Your right big toe,

Second toe,

Third toe,

Fourth toe,

Right little toe,

Moving your spotlight now to your left thumb,

Left index finger,

Left middle finger,

Left ring finger,

Left pinky,

Left palm,

Wrist,

Left forearm,

Elbow,

Upper arm,

Left shoulder,

Left side of your neck,

Left ear,

Left eye,

Left nostril,

Lips,

Tongue,

Left collarbone,

Left side of your chest,

Left waist,

Left hip,

Left upper leg,

Staying awake,

Alert,

Left knee,

Left lower leg,

Ankle,

Heel,

Sole of the foot,

Left big toe,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Left little toe.

Take a deep breath.

Allow yourself to relax deeper,

But stay awake in your mind with a strong posture.

Let thoughts move further into the background,

Tuning into the moment with a more vivid detail,

And bring your attention spotlight to all 10 toes,

The soles of both feet,

Both ankles,

Both lower legs,

Both knees,

Moving slower and in more detail now to both upper legs,

Both hips,

The pelvic floor,

The lower back,

The lower belly,

The middle back,

The upper belly,

The upper back,

The whole chest area,

All of your fingers,

Both palms of your hands,

Both wrists,

Forearms,

Elbows,

Upper arms,

Shoulders,

Your entire neck,

The back of your head,

Top of your head,

Feeling an energy string flowing through the top of your head,

Keeping your posture upright and your mind alert and awake,

Moving to the forehead,

Both eyes,

Both nostrils,

Both ears,

All the sensations within the mouth,

Your jaw.

Take a deep breath and allow the face and head to relax a little deeper.

Allow the breath to flow into the chest and stomach and soften the chest and stomach.

Allow the back muscles to unclench.

Keep your mind sharp and awake as you feel the arms and hands start to release any effort or tension.

Allow your pelvic floor to drop and relax.

And your legs and feet to unclench and soften,

The energy expanding and the body relaxing as the mind stays more awake and attentive to detail than ever before.

Shift your attention spotlight now to your entire right leg.

Your entire left leg,

Your entire right arm,

Your entire left arm,

Shifting to feel your entire torso and your entire body,

Your entire left arm,

Shifting to feel your entire torso area,

The whole core and center of your body,

Emanating with energy as the breath flows through,

Invigorating that energy further,

Shifting to feel the entire surface of your body,

All the sensations on the surface of your skin.

And now shift inside the body,

Feeling all the vibrations and tingling sensations on the inside of the body,

Head to toe,

At the same time.

Drop thoughts moment to moment and stay with the inside of your body,

Head to toe,

With your attention.

Stay relaxed and put more attention inside,

Dropping thoughts quicker and staying connected to all the sensations in detail,

Containing the energy and the body.

Stay relaxed and put more attention inside,

Dropping thoughts quicker and staying connected to all the sensations in detail,

Continuously,

Head to toe.

Feel a more stable continuous connection to the body,

Head to toe now,

And decide to challenge yourself now to stay with that for a final stretch of deep,

Deep breath.

Stay relaxed and put more attention inside,

Dropping thoughts quicker and staying connected to all the sensations in detail,

Containing the energy and the body.

Stay relaxed and put more attention inside,

Dropping thoughts quicker and staying connected to all the sensations in detail,

Continuing to stay relaxed and keep your body,

Head to toe.

Now finally visualize yourself grounded in your body,

Present with each moment and action that you take today,

See yourself relaxed and in a flow of presence with each enjoyable moment and action you take and feel it as you see it.

Now perhaps make a note to come back to this balance between grounded attention in your body and presence with the moment in front of you throughout your day today,

Making it an active practice so that you can carry these benefits and this energy into your day,

Committing to that conscious practice now if you choose.

Without rushing,

Allowing yourself to warm back up slowly and steadily,

Allow the eyes to open and move back into the physical world and rhythm one moment at a time.

Remember and perhaps set a reminder to come back tomorrow to build and strengthen these mental muscles and skills so they carry into your life more and more consistently.

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Ask a question and I hope you have an amazing day.

Reviews

I really like this body scan. It’s similar to a yoga nidra body rotation, just in a tighter, neater package.

A tried and true meditation to begin my work week.

Amazing experience. I like it. Helped me to calm down from the stresses in life.

That was great! This meditation was just what I needed to prepare for my upcoming day, in order to stay grounded and focused. 🙏🧘‍♀️

Amazing! Admittedly, I drifted off a couple of times, but with less frequency and quicker recovery than ever before.
Positive, energizing way to begin my day!✨️🪷❤️

a thorough and effective body scan meditation. really grateful for the opportunity to drop into oneness in my body, acknowledging the ascent I have experienced through meditation and focusing my gratitude on the state of being that exists in my own stillness.

grateful for this practice 😌🙏🏾.

Aww, this was wonderful! Felt very present and connected even though I was multitasking 🤫 Thank you Cyrus! 🤩 🐐