Mindful Body Scan Meditation

14:21

14:21

Mindful Body Scan Meditation

Rated

4.7

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

20.4k

Relax, unwind and de-stress from the day with this soothing guided meditation.

Relaxation Body Scan Meditation Breathing Mindfulness Gratitude Mindful Awareness Intention Setting Guided Meditations Intentions

Meet your Teacher

Hayle, UK

Meet your Teacher

Hayle, UK

Transcript

So whenever you're ready, Getting yourself into a really nice, Comfortable position. Just allowing yourself the next few moments for your body and mind to completely relax. Just a few moments in your day, Free from distractions. Time and space just for you. Whenever you're ready, Taking three long, Slow, Deep breaths in. And every breath in, Really expanding your lungs. And every breath out, A sense of letting go. Just allowing the weight in your body to drop. When you're ready, Taking your attention to the very top of your head. And just imagining, If you can, A sense of relaxation, Of softening and letting go, Just melting over your forehead. Just softening the muscles between your eyebrows. Relaxing your temples. And allowing this awareness and relaxation to melt over your cheeks. Relaxing all the muscles around your mouth. And just noticing if you're holding any tension in your jaw, Can you relax your jaw? Almost imagining that it's possible to relax your ears. Taking your awareness to the very top of your spine where it meets your head. Just softening all the muscles here. Relaxing all the muscles in your neck. And softening your throat. And allowing this gentle awareness and relaxation to melt over your shoulders. To melt down your arms to your elbows. Down to your wrists and the palms of your hands. Just noticing the weight of gravity inviting your arms to relax. And allowing this awareness and relaxation to go down your spine. Relaxing all the muscles around your spine. Softening your heart and your lungs. Just noticing if you're holding any tension in your stomach, Can you relax your stomach? And softening all the muscles in your lower back and your hips. Allowing this gentle awareness and relaxation go down your legs to your knees. Down to your ankles and your feet. Just noticing the weight of gravity on your legs inviting your legs to relax. And taking another big deep breath in here, But this time taking the breath right down to the soles of your feet. And as you breathe out, Just breathing out any tension left in your body. Just allowing your body these few moments just to relax, To restore and let go. And turning your attention for a few moments to your breath. Just noticing first of all the natural rhythm of your breath. Just noticing the natural rhythm as you breathe in and out. Your calm, Safe breath. Not trying to change anything or do anything, Just watching for a few moments your breath. Just noticing the sensation of your chest as it rises and falls. The gentle rise and fall. And the sensation of the breath as you breathe in through your nose. The cool air down your throat. And the slightly warmer air as you breathe out. Allowing your calm, Safe, Natural breath to be your anchor. Knowing right now there's no where you need to be, Nothing you need to be doing or thinking about. Just allowing yourself this time and space to relax and let go. And just keeping your gentle awareness on your breath for a few moments. Allowing your body and mind to relax. And if your mind wanders, Just coming back to your breath. And in this quiet space where you're connected with yourself. Just noticing how you're feeling right now. And see if you can notice how you're feeling without judging, Just allowing. And in this quiet space where you're connected with yourself. Just ask yourself what you most need right now. What you most need. And turning that into an intention to carry forward throughout your day or your evening. And taking another big deep breath in, Expanding your lungs. Just noticing if any tension has crept back into your body. And setting the intention to pay attention to your body in everyday life. There's tension in our body, There's often tension in our mind. Starting to bring your awareness back to the sensations of your body. The position you find yourself in. The surface that you're laying on or sat on. Starting to remember what the room looks like. The clothes that you're wearing. The day or the evening that you have ahead of you. And remembering your intention to carry forward. Take one last slow deep breath in. This time sending energy to every cell in your body. Waking up all the cells in your body. And turning up the corners of your mouth, Just slightly. As you slowly blink your eyes open. And having a really wonderful day.