Body-Scan Meditation

Welcome to this 5 minute body scan meditation.

Find a comfortable position either sitting or lying down.

Close your eyes if you like and take a deep breath in and out.

Bring your attention to the very top of your head.

Notice any sensations,

Warmth,

Coolness,

Tingling or simply the absence of sensation.

Allow this awareness to rest here for a moment.

Slowly move your attention down to your forehead.

Feel it soften.

Release any tension or tightness you might be holding there.

Shift your focus to your eyes.

Let your eyelids feel heavy and relaxed.

Notice your cheeks and jaw.

Allow your jaw to unclench,

Your tongue to rest comfortably.

Now,

Bring your attention to your neck and shoulders.

With each exhale,

Imagine any tightness melting away.

Feel your shoulders drop and relax.

Now,

Move your awareness down your arms,

Noticing any sensations in your upper arms,

Elbows,

Forearms,

Wrists and hands.

Feel the weight of your hands resting softly.

Bring your focus to your chest and heart area.

Feel the gentle rise and fall of your breath.

Notice the rhythm of your heartbeat if you can.

Now,

Shift your attention to your stomach and abdomen.

Feel the subtle movements as you breathe.

Let your belly soften with each exhale.

Now,

Bring your awareness to your hips and pelvis.

Feel the support beneath you.

Allow your hips to relax fully.

Move your attention slowly down your legs.

Notice your thighs,

Knees,

Calves,

Ankles and feet.

Feel the weight of your legs resting comfortably.

Finally,

Bring your focus to your toes.

Notice any sensations and allow your whole body to feel heavy,

Relaxed and at ease.

Take a deep breath in and as you exhale,

Imagine your entire body letting go,

Sinking deeper into relaxation.

When you feel ready,

Gently open your eyes,

Bringing this sense of calm and presence with you.