Body Scan - 4 Minutes

04:06

04:06

Body Scan - 4 Minutes

Rated

4.5

Type

guided

Activity

Meditation

Suitable for

Beginners

Plays

66

In this brief body scan, we move through the body from feet to head to soften and soothe, releasing any tension or tightness. As we bring our attention to various areas of the body we allow ourselves to come back to ourselves in this gentle and short guided meditation.

Body Scan Relaxation Tension Release Self Compassion Muscle Relaxation Breathing Awareness Guided Meditations

Meet your Teacher

British Columbia, Canada

Meet your Teacher

British Columbia, Canada

Transcript

And we're gonna take a brief moment to do a body scan here through the body so setting yourself up either laying down or in a seat and taking the breath in through the nose breathing down deep to the toes out through the mouth let it all go one more like that taking the breath in all the way through the body down into the toes let it all go out the mouth traveling back up and through and starting to land and arrive here in the body and bringing our attention through the body as we move and travel through it allowing for softening and soothing as we move through the body starting at the feet and ankles and so noticing feet and ankles and as we do so allowing them to soften here any tension or holding we travel up through the calves and shins the knees soothing and softening through here traveling up into the hamstrings and the thighs the upper half of our legs here as we soften through allow for any holding to release inviting in through the hips pelvic area the glutes low back and low belly allow for this softening here as we breathe letting that tightness or attention just melt here in through the pelvic area and the hips low back and belly can we sink even a little bit more here traveling up through mid-back and the abdomen the rib cage softening here melting any worry and tension as we travel through the chest and upper back shoulders letting shoulders drop and seeing if we can let go of any heaviness in through this area and instead allow for some expanding up and through the chest this warmth from the heart space that comes and pours up and through and moving in through the arms and hands allowing for them to soften any holding through these areas to let go and moving up now in through the neck and head facial muscles jaw allowing these muscles all these little ligaments and tendons here to soften through jaw drops and tongue becomes heavy just letting the whole face and head neck muscles release any tightening and holding as they melt and soften and feeling through the entire body now here soothed and held feeling that love that kindness that compassion in taking this moment for you