Short Body Awareness Meditation For Calm & Stress Relief

Find instant calm and release built-up stress with this short, guided body awareness meditation. Gently scan through key areas of the body to let go of tension, reconnect with the breath, and return to a state of ease—anytime you need a quick reset.

Transcript

Welcome to this short body scan meditation designed to provide you with instant calm and stress release.

Let's begin by finding a comfortable meditation posture or simply lie down.

Now,

Kindly take a slow,

Deep breath in through the nose and then slowly breathe out through the nose,

Just releasing and letting go.

And then for the next few moments,

Just shift your attention to your breath and just watch your breath as it flows in and out at the nostrils.

Then we'll shift our attention to the body and become aware of your head.

And just imagine a sense of relaxation flowing into your head.

Then imagine that wave of relaxation flowing into your eyes,

Your jaw,

Then feeling that relaxation flowing down to your neck and shoulders,

Softening and releasing,

Then allow the relaxation to flow into your arms and your hands.

Then the relaxation just flows into the chest and the stomach.

Relaxation flows down the back.

Then that wave of relaxation just flows into the hips and the thighs.

Then we're just becoming aware of that flowing relaxation flowing into the legs,

Knees,

Calves.

Finally flowing down to the ankles and the feet.

Then just allow that relaxation just to soften and flow into all of your body,

Your whole body,

Your whole body.

Beautiful.

Now we just return our focus back to the breath and just watch the breath and the natural rhythm of the inhalations and the exhalations.

And just allow the breath to relax you and make you more and more calm with each easy conscious breath.

And we'll slowly just return our awareness back to the physical body,

Just becoming aware of our body and the surroundings.

We'll slowly start to return.

Just start to wiggle the fingers,

Move your hands,

Wiggle your toes,

And then we'll return.

Slowly open your eyes and we'll return with a feeling of inner peace,

Calm,

And ready to carry this peaceful feeling without us for the rest of the day.

Thanks so much for watching.

My name is Tony Myers.

I hope you enjoyed this meditation.

And feel free to visit my Insight Timer profile for more meditation courses and my up and coming retreats.