A three-minute guided body scan that moves from your head down to your toes, using breath to release tension at each step. Sit upright, close your eyes, and follow along as the narrator walks you through noticing sensations and softening any tightness before gently returning to the room.
Welcome to this 3 minute guided body scan. Start by sitting comfortably with a straight back and close your eyes. Take a few deep breaths in and out to ground you in this moment. Feeling your breath as it enters your body and as it leaves your body. As the breath flows in, follow it in. Then as the breath flows out, follow it through to its completion. With each out breath, let your body become heavy, sinking deeper into your chair. Now bring your attention to your head, feeling into your scalp, the forehead and temples. Observe your eyes, cheeks, your ears, jaw and chin, breathing in and out, letting all tensions release. Now lower your focus to the neck and shoulders, letting them soften. Bring awareness to your arms, extending it down towards the wrists, the palms and fingers, observing any sensations that arise on the surface of the skin or deeper within. Now come to the chest and torso area, being aware of the abdomen. Then bringing your awareness around to the back, observing your upper back and lower back. And if you notice any intensity here, try directing the breath into those areas, letting them soften. Then bring your attention to your pelvis and hips and scanning the legs, the ankles, the feet and the toes. Direct your breath into these areas, relaxing into stillness. Notice how paying attention to the entire length of your body feels. Then, when you're ready, bring your attention back to the room and slowly open your eyes. Enjoy this relaxed, peaceful state and take it with you into your day.
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