Mindful Body Scan: 10 Minutes To Reconnect

This short 10-minute body scan invites you to gently bring awareness to different parts of your body, one by one, calmly and mindfully. It’s a simple yet powerful practice to ground yourself in the present moment, release tension, and reconnect with your body.

The audio is accompanied by the natural sound of rain, including a soft white noise background and occasional tapping of raindrops on wood. These sounds are intentionally included to create a soothing and grounding atmosphere that supports your focus and relaxation.
Whether you need a mindful pause during the day or a moment to reset before bed, this practice offers a quiet space to slow down and come home to yourself.

Transcript

This is a simple body scan to help you slow down,

Connect with your body and relax.

You can do this lying down or sitting in a comfortable position.

Let your hands rest and let your eyes close if you like.

Take a deep breath in and slowly out.

Allow yourself to settle.

Feel the ground or surface beneath you.

Notice how your body is being supported.

Let yourself be held.

Let the weight of your body sink down.

There is nowhere else to be,

Nothing else to do.

Just feel,

Just rest.

Right now,

Right here.

Now we will gently move attention through the body,

Part by part.

There is no need to change anything.

Just notice,

Just observe.

And if you get distracted,

That's okay.

Simply come back to where you left off.

Let's begin with the top of the head.

Notice any feeling or sensation.

Warmth,

Coolness.

Or maybe nothing at all.

Now bring your attention to your forehead.

Let it soften,

Let go of any tension.

Feel your eyes,

Your cheeks and mouth.

Feel what you feel,

Notice what you notice.

Bring the awareness to your neck.

Then down to your shoulders.

And let them drop away from your ears.

Feel your upper arms,

Elbows,

Forearms.

And now your hands,

Your palms,

Fingers and fingertips.

Feel the life in your hands,

Feel the energy.

And notice what you notice,

Feel what you feel.

Right now,

Right here.

Don't judge.

Now gently move your attention to your chest.

Notice how it moves with your breath.

Notice if there is any warmth or coolness.

Warmth,

Coolness or maybe nothing at all.

Bring your attention to the upper back and middle back.

Let any tension melt.

Bring your awareness to the belly.

Let it soften.

Notice the rise and fall with each breath.

With the next inhale bring your awareness to the lower back.

Feel the connection with the ground.

Let it be heavy and relax.

Move the attention to your hips and pelvis.

Notice what you feel.

Now bring your attention to your legs.

And scan your legs through your thighs,

Knees,

Calves.

Notice your ankles,

Your feet and all the way to your toes.

Notice the whole body,

Your body.

How is feeling right now?

Is there any feeling or sensation?

Warmth,

Coolness,

Pain,

Release?

Warmth,

Coolness or maybe nothing at all.

Now take a moment to feel your whole body from head to toe again.

Connected,

Supported,

Relaxed.

Take one deep breath in.

And slowly breath out.

When you are ready start to move your fingers and toes.

Stretch if it feels good.

And gently open your eyes.

Thank you for giving yourself this time.

Namaste.