Simple 7-Minute Body Scan Meditation

Find a relaxing position,

Whether you're lying down or sitting up,

Get comfortable.

When you're settled,

Start to close your eyes or lower your gaze.

Take a deep breath in through your nose and out through your mouth.

Breathe in through your nose and exhale completely through your mouth.

Start to bring your awareness to the surface you're on.

Feel your body being supported.

Notice the temperature in your room.

Feel it touching your face.

Take a deep breath in through your nose and hold for 1,

2,

3.

Exhale,

Extend it for as long as possible.

Bring your awareness to the bottoms of your feet,

Your toes,

The tops of your feet,

Your ankles,

The shins and calves,

The front of your knees and the back.

Notice the front of your thighs.

Notice the sides and the back.

Up the sides of your hips.

Bring your awareness to your abdomen.

Take a deep belly breath.

Breathe into your stomach and expand it as far as it can go.

Exhale and release.

Notice your rib cage.

Take a deep breath and feel your lungs expand.

Bring your awareness to your left shoulder,

Forearm and wrist,

Down the top of your hand,

To your thumb,

To each finger and the palm.

Notice your left collarbone and up the left side of your neck.

Release your jaw if it's clenched.

Notice the left cheek,

Ear.

Relax your forehead and eyebrows.

Take a deep breath.

Bring awareness to the top of your head,

Down the right side,

Right ear,

Right side of your neck,

Right collarbone,

Right shoulder,

Wrist,

The top of your right hand,

Your thumb,

Each finger and your palm.

Relaxing deeper and deeper.

Place one hand on your heart and one hand on your stomach.

Take a deep breath in and hold it for 1,

2,

3.

Exhale through your mouth.

Focusing on your breath,

Notice your thoughts and let them pass.

Deep breath in and out.