Six Minute Guided Body Scan

Welcome to this guided body scan meditation.

To get started,

I invite you to take a comfortable seated position,

Keeping your spine straight and resting your hands on your legs.

Close your eyes and take a few deep breaths.

Inhale and exhale.

Repeat this a couple more times.

Inhale and exhale.

I'd like you now to bring your awareness to the top of your head.

Notice any sensations in this area and let the muscles relax completely.

Slowly move down into your forehead and temples,

Letting go of any tension you may be feeling.

Let your eyebrows fall to their natural resting state.

Relax your eyes,

Nose,

And cheeks.

Let the muscles in your mouth soften and bring your tongue to its natural resting state inside your mouth.

If you're having trouble relaxing certain areas of your body,

See if you can direct your breath into those areas.

If an area remains tense,

Simply notice it and continue on with your scan.

Bring your awareness now down into your chin and neck,

Letting those muscles soften.

Move your focus into your shoulders,

Releasing any holding or lifting that may be there.

Run across your chest,

Relaxing any tightness you may feel.

Slowly move down into your torso and stomach.

Breathe in and when you exhale,

Let your stomach muscles relax completely and fully.

If you notice your mind beginning to wander at any point during this scan,

Simply notice it and bring your awareness back into your body.

Simply scan down into your hips,

Letting the muscles soften as you go.

Relax all muscles in your thighs,

Then move your awareness into your knees.

Circle each knee,

Letting those areas relax.

Continue down into your calves and take a moment to see what's there.

If you notice any holding or clenching,

Let those muscles relax completely and fully.

Move your focus down into your ankles and to the tops of your feet.

Let your feet relax into their natural resting position.

Run across each of your toes one by one,

Letting them completely and fully soften.

I'd like you to take a moment now to appreciate what it feels like to be completely and fully relaxed.

I invite you now to bring your awareness to the sounds around you.

Notice the sound of my voice and the feeling of the chair beneath you.

Take your time and when you feel ready,

Slowly open your eyes and come back to the room.