Quick Body Scan For Stress Relief

Feel calmer and more grounded in under 4 minutes with this simple body scan meditation. This guided practice helps you quickly release physical tension and mental stress by bringing gentle awareness through your body while focusing on your breath.

Perfect for:
- Stress relief during busy workdays
- Quick resets between meetings or tasks
- Calming anxiety when you feel overwhelmed
- Grounding yourself before important moments
- Midday mindfulness breaks

What to expect:
A soothing voice guides you to notice and release tension from head to toe. No experience needed—just follow along and feel your body relax and your mind settle.

Can be done sitting or lying down. Just 4 minutes to feel centered and calm.

Transcript

Welcome to a one-minute breath work,

One-minute body scan practice.

For breath,

We'll start in the seated position or laying down,

Just finding a comfortable space.

We will be activating our breath.

Inhale deep,

Exhale fast.

Inhale deep,

Exhale fast.

Keeping this pace.

And now all the way in,

Let it go.

All the way in,

Let it go.

For three,

Let it go.

For two,

And let it go.

For one,

And let it go.

Breathe slow,

Shift your weight,

Connect to the body,

Slow down your breathing.

We're gonna do one more round of that quick breath,

And then shift into a mindful body scan.

All the way in,

Let it go.

All the way in,

Let it go.

Deep breath in,

Let it go.

Three more,

And out.

Two more,

And out.

One more,

And let it go.

Relax.

And as you relax,

Relax your breath.

Close your eyes and bring your awareness inward,

Just witnessing the breath enter and exit the lungs,

Slow and relaxed breathing.

And now bring your breath through the body,

Through the legs,

To the feet,

Staying connected to your awareness of breath,

Yet staying connected to the sensations of the feet,

Toes,

Breathing in deep.

Exhale,

Relaxing the feet.

And then moving that awareness up the legs,

To the knees,

To the thighs.

Inhale,

Let it go.

Moving that awareness into the low pelvic floor,

Low abdomen core region,

Breathing in and letting it go.

Bringing the breath awareness to the heart space,

To the ribs.

Inhale deep,

Let it go.

Rolling the shoulders,

Stretching the neck,

Breathing into the throat,

Into the jaw.

Let it go.

Finally,

Bringing your breath to the temples,

Third eye into the crown.

Tall inhale,

And let that exhale wash all the way through the body,

Out through the feet.

Long extended exhale,

And another breath from the feet,

All the way filling up to the crown.

And let this exhale wash back through the body,

Through the feet,

Into the earth.

Slow down the breath.

Release control of the breath,

But notice that as you release control of the breath,

The breath continues to follow that pattern from the feet up to the crown,

And from the ground down through the body of the feet.

Continue with this flow,

Enhancing your mind's connection to the body,

The physical sensations,

And using the breath as the bridge between the mind,

Body,

And heart.