Body Scan For Relaxation

Here is a simple body scan meditation. I created this meditation as part of a Self Love and Body Positivity course. With most meditative traditions scanning the body is the first step in developing a deep sense of relaxation that leads into a contemplative meditative state. For most people a longer sequence of body scanning will be more likely to induce a deep state of relaxation but on the other hand 20 minutes may seem intimidating. The most important thing is to start without judgment. There is no wrong way to meditate.

Transcript

The intention of this meditation is to observe sensations throughout the body while creating a deep sense of relaxation.

So I invite you to close your eyes,

Settle into a comfortable seated position or lying down position.

Get to staying awake and aware and bring your awareness to your breath.

Notice the sensations of your breath as it comes in and leaves your body.

Take a deep inhalation in through your nose and exhale out through your mouth.

Do that one more time,

Inhaling and exhaling.

Now bring your awareness to the palms of your hands.

Notice any sensations you feel there.

And now we'll take our focus to the right side of our body.

And we'll start by noticing sensations in our right thumb,

Pointer finger,

Middle finger,

Ring finger,

Pinky finger,

The space between your fingers,

The palm,

Back of your hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Your right side body.

Hip,

Thigh,

Knee,

Back of your knee,

Shin,

Calf,

Knee,

Hip,

Knee,

Knee,

Hip,

Knee,

Hip,

Ankle,

Top of your foot,

Bottom of your foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe.

Sense the whole right side of your body.

Now we'll move to the left side,

Bringing your awareness and attention to your left thumb,

Pointer,

Middle finger,

Ring finger,

Pinky finger,

The space between your fingers,

Your thumb,

Your palm,

Back of your hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Your left side body,

Left hip,

Thigh,

Knee,

Back of your knee,

Shin,

Calf,

Top of your foot,

Bottom of your foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe.

Become aware of the left side of your body.

Bring your awareness to the base of your throat.

Once you feel the base of your tongue,

Middle of your tongue,

Tip of your tongue,

Your lip,

Left cheek,

Right cheek,

Tip of your nose,

Left nostril,

Right nostril,

Left eyeball,

Right eyeball,

Left eyelid,

Right eyelid,

Left eyebrow,

Right eyebrow,

Your forehead all the way to your temples,

Top of your head,

Back of your head,

Ears,

Back of your neck,

Your upper back,

Shoulder blades,

The space between your shoulder blades,

Lower back,

Your entire spine,

The front of your chest,

Your upper torso,

Your abdominal area,

Your chest,

Your waist,

Chest,

Bow,

Tire,

Knee,

Elbow,

Leg,

Kneecap,

Upper leg,

Chest,

Thigh,

Bring your awareness back to your breath.

Stay in this deep sense of relaxation for as long as you like.

Stay in this deep sense of relaxation for as long as you like.

Reviews

Lovely body scan, very relaxing with nice music. Thank you for this peaceful moment starting my day. 😄✨🙏🏼✨🕊️✨💕

That was great, really relaxing, and i love the way you left it open at the end, to continue on...

Fantastic, thank you. Namaste 🙏 ❤️

A very thorough body scan and relaxation meditation. Nice background music and a soothing vocal. Thank you 🧡

A very relaxing and soothing rotation of consciousness, thank you for your kind guidance today 🙏🏻 Namaste 🌸

Loved it. Thank you.

Listened it for savasana. Loved it :)

Nice tone and choice of music. A lovely body scan.

Well done. Thank you

i was feeling really overstimulated this morning, on the verge of an anxiety attack. i decided to try this meditation and it was a particularly helpful energy shift. i feel calmer now, more grounded.

Relaxing body scan. Very good sound quality and lovely relaxing music.
Thank you 😊

Very relaxing. Relaxing music.
Thank you
Light & love

Nice tone thank you

Lovely , relaxing quick little meditation ... perfect if you only have a bit of time.

Wow. That was amazing. I am totally relaxed. Thank you. ❤❤❤

Loved this. Thank you.

Thank you, that was wonderfully relaxing

Excellent 👌🏼 thank you so much for this beautiful meditation

That was nice 🍀. Liked the choice of music too, thank you!

nice body scan.