Short Body Scan For Relaxation

This short body scan guided relaxation invites you to slow down, settle your attention, and reconnect with your body as it is—without needing to change or fix anything. The practice gently moves awareness through the body, helping you notice sensations, areas of ease, and places that may be holding tension.

This meditation supports nervous system regulation and can be especially helpful during times of stress, fatigue, emotional overwhelm, or transition. It may be practiced lying down or seated and is suitable for both new and experienced meditators.

By the end of the practice, you may notice a greater sense of steadiness, embodiment, or clarity—or simply a clearer awareness of how you feel in this moment. Come as you are and let the body guide the experience.

Transcript

Welcome to Zen Ken's Yoga Nidra.

Find your way into a comfortable position,

Whether it's sitting or lying down.

You just want to be comfortable.

It's not necessary for you to follow through with the things that we say.

It's just necessary that you find a way to be comfortable,

Relax,

And enjoy the ride.

We will start in the right hand,

The thumb,

Index finger,

Middle finger,

Ring finger,

Pinky,

Back of the hand,

Palm of the hand,

Wrist,

Forearm,

Right shoulder,

Right hip,

Hamstring,

Knee,

Shin,

Ankle,

Top of the foot,

Sole of the foot,

Big toe,

Index toe,

Middle toe,

Ring toe,

Pinky toe,

Left hand,

Thumb,

Index finger,

Middle finger,

Ring finger,

Pinky,

Back of the hand,

Palm of the hand,

Right hand,

Wrist,

Elbow,

Upper arm,

Shoulder,

Hip,

Hamstring,

Left knee,

Shin,

Top of the foot,

Sole of the foot,

Big toe,

Index toe,

Middle toe,

Ring toe,

Pinky toe,

Front,

Buttocks,

Front of the pelvic region,

Lower back,

Lower abdomen,

Middle back,

Upper abdomen,

Upper back,

Chest,

Chin,

Right cheek,

Left cheek,

Mouth,

Right ear,

Left ear,

Nose,

Right eye,

Left eye,

Forehead,

Back of the head,

Crown of the head,

Discomfort,

Comfort,

Search the body for a sense of comfort,

Finding that space of comfort,

Begin to feel it expand,

With each breath we allow that sense of comfort to expand within the body,

Slowly,

The sense of comfort begins to consume the body,

Feel warm and comfortable as that sense of comfort embraces us,

As that sense of comfort takes over the body,

Begin to feel lighter,

With each breath the body becomes more light within that comfort,

Embracing the comfort,

Embracing the lightness,

Begin to feel almost as if we are floating,

Floating on a bed of comfort,

We release all tension and anxiety,

Moving into that space of comfort,

Wholly and completely,

Giving ourselves into that sense of comfort,

Giving ourselves into that sense of lightness,

Begin to feel as if we are drifting into the dimension of comfort,

We embrace this,

This sense of comfort is our true being,

This sense of weightlessness is our true being,

Moving into this,

Releasing all that holds us back,

Letting go,

Letting go,