Body Scan Meditation
Introduction to Meditation
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Sometimes, the world asks too much of us. Our energy, our attention, our presence. This space is here to help you return to yourself.
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Whether you’re new to meditation or simply seeking a quiet moment to reconnect, these guided practices are designed to meet you where you are. No pressure to "clear your mind" or do it perfectly, just an invitation to soften, to notice, and to breathe.
Take your time. Come as you are. This is your space to land.
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Press play to be gently guided through this calming body scan meditation.
Prefer to read instead? The full script is available just beside the player so you can follow along in whatever way feels most supportive for you today.
Begin by finding a comfortable position either sitting or lying down. Somewhere you feel supported and safe. Let your eyes gently close, or soften your gaze if that feels better.
1
Welcome in
Take a slow, steady breath in through your nose…
Exhale gently through your mouth.
Let yourself arrive here, just as you are.
There’s nothing to fix. Nowhere to be.
This is your time to pause, to notice, to reconnect with your body in a gentle way.
2
Let's Begin at the Head
Bring your attention to the top of your head.
Notice any sensations here - warmth, tension, stillness.
You’re not trying to change anything, just observing, with kindness.
Let your awareness move slowly down to your forehead…
…your eyes… your cheeks… your jaw.
If you notice any tightness, see if you can soften just a little but there’s no pressure.
3
Moving Down the Body
Bring your attention to your neck and shoulders.
Notice how they feel. Are they heavy? Light? Neutral?
If you’re holding anything here, emotional or physical, you can gently offer yourself the thought:
“It’s okay to let go. But it’s also okay if I can’t yet.”
Now move your focus down to your arms. Your upper arms… elbows… forearms… wrists… hands… fingertips.
Let your arms rest however they need to.
Notice: are they warm? Cold? Tingling? Numb? All experiences are welcome.
4
Chest and Heart Space
Bring gentle awareness to your chest and heart area.
Feel the rise and fall of your breath.
You might take a moment to silently offer compassion to this part of your body, the part that holds so much feeling.
“Thank you for carrying me, even when things feel heavy.”
5
Stomach and Lower Body
Let your focus move to your belly… your hips… your lower back.
Notice what’s here - tension, pressure, relaxation.
Let this be a place of non-judgment.
You might say to yourself, “I’m allowed to feel exactly how I feel.”
Move slowly into your legs - your thighs, knees, calves…
Down into your ankles… your feet… all the way to your toes.
Let your feet feel grounded, connected to the floor, to the earth beneath you.
Here you are. Fully arrived in this moment.
5
Closing the Practice
Take another steady breath in through your nose…
Let it out slowly.
Gently bring your attention back to your whole body from head to toe.
Notice what’s shifted, if anything. Notice how you're feeling.
You might end with a small affirmation:
“I am here. I am safe. I am enough.”
When you're ready, gently open your eyes or lift your gaze and take a moment before moving on.