3 Minute Mindful Body Scan

Welcome to this brief mindful body scan.

Find a restful position.

You may choose to sit up or lie down.

As we begin,

I invite you to close your eyes if that feels comfortable for you or find a gentle gaze.

Giving a gentle awareness to your breath,

Noticing your inhale and your exhale and releasing the need to change anything,

Allowing your breath to be just as it is.

With this mindful awareness,

We'll begin to deepen the breath as we inhale and exhale.

Bringing a gentle awareness to the crown of your head,

Moving down to your forehead,

Releasing any tension in the facial muscles,

Relaxing the jaw,

Relaxing your tongue,

Bringing softness and ease to your neck,

Your shoulders,

Breathing into your heart space,

Taking a deep breath in and releasing,

Noticing your belly,

Breathing into the belly and let it go.

Giving a gentle awareness to your legs,

The tops of your thighs,

Then our knees,

Noticing our calves and our shins,

The tops of our feet,

Bottoms of your feet and your toes.

Taking a deep breath in and let it go.

You may choose to continue following the breath.

When you're ready,

You can ease into a restful sleep or continue your day carrying the sense of ease and peace with you.

Thank you so much for practicing today.

Have a beautiful day.