01:36

Day 4: Beginner’s Meditation - Body Scan 1 Minute

by Sandhya Coyle

Rated
4.6
Type
guided
Activity
Meditation
Suitable for
Beginners
Plays
95

As part of this 5-day beginner’s meditation journey, today’s practice invites you to experience the Body Scan, a technique that guides you to full-body relaxation and deeper self-awareness. This practice for you weather you are a student, a professional or new to meditation. It is perfect if you’re looking to ease stress, find calm, and feel more connected to yourself. This 1 minute mindfulness practice can be a helpful tool to manage daily stress, sharpen focus, and give you a refreshing midday reset. The Body Scan takes you into deep relaxation, releasing tension you may not even realize you’re holding. It also strengthens body awareness from head to toe. Consistent practice will help you feel lighter, refreshed, and more in tune with your body’s needs. The music blends soothing sounds and gentle instrumentals to guide you to a state of clarity, peace, and connection.

MeditationBody ScanRelaxationSelf AwarenessStress ReliefFocusMindfulnessCalmConnectionBreath AwarenessGratitudeGratitude PracticeGuided Body Relaxation

Transcript

Day 4 of Beginner's Meditation.

Finding yourself your position of comfort and ease as you take a breath in and out.

In and out.

And once more in and out.

And allow your eyes to close down.

Bring the awareness to the face,

The neck,

The shoulders,

And the mind will wander off.

Bring the awareness back to my voice again as you notice your arms and your hands.

Awareness down the torso,

To the pelvis,

To the upper legs,

Knees,

Lower legs,

Ankles,

Feet,

And toes.

This meditation is called a body scan meditation.

Take a breath in and out.

Bring a smile to your face,

Thanking yourself for taking part in this meditation today.

I'll see you tomorrow for Day 5.

This is Sandhya.

Have a great day.

Meet your Teacher

Sandhya CoyleKeynsham, Bristol, UK

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© 2026 Sandhya Coyle. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

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