Mini body scan meditation

The speaker is guiding the listener through a body scan exercise to help them relax and release tension. They suggest starting by getting comfortable and focusing on different body parts, noticing any tension and allowing it to soften. The exercise progresses from the feet to the legs, hips, tummy, lower back, spine, chest, shoulders, arms, neck, and face. The listener is encouraged to release tension with each breath out and can choose to do a more thorough scan or focus specifically on the head, neck, and shoulders if short on time. The repetition at the end emphasizes the importance of scanning the neck and shoulders, where tension is commonly held. I'm going to take you through a mini body scan. This technique is really good for grounding and relaxing and loosening tension in your body. So take a moment to get comfortable in a seated position with your feet flat on the floor. You may like to close your eyes or you may prefer to lower your gaze. We're going to focus on a few different body parts and notice how they're feeling. And we'll start with your feet. Notice how they feel being connected to the ground. Remind yourself that that connection to the ground is your foundation, your stability. You'll remind us that in this very moment you're okay. And notice if there's any tension being held in your feet or in the legs connected to them. Recognise that tension and then allow those areas to soften. It may only be a little bit but notice the difference. Coming up your legs, across your knees, towards your hips. Again, notice if there's any tension there and allow it to soften. Notice any points of connection from your legs to whatever it is that you're sat on. And again, take that as a reminder that you're connected to something. You're okay. In this very moment you're okay. And now coming up into the upper half of your body. Focusing on your tummy or your lower back. Is there anything there that doesn't feel quite right? Maybe it feels a bit tight, a bit achy? Are you tensing anything there? And if so, let it go. You may also take a moment to notice what's going on in your tummy as you breathe. How it moves up and down with each breath. How you take in that air and how it leaves your body with a breath out. You may like to use your next breath out to release some of that tension being held. Coming up your spine to the top of your back. And up through to your chest. Is there anything that you're noticing there in that top half of your body? Any tightness, any tension? If so, allow it to release a little. Again you might notice how your breath feels on your chest. And again with your next breath out, allowing some of that tension to release. Now focus on your shoulders and arms. Right through to your hands. You may have your hands rested on your lap. Notice how that feels. Can you put them in slightly? And coming back up to your shoulders, how do they feel? Perhaps try lowering them slightly. Just allow some of that tension to drop. Allow your arms to feel loose. Now focusing on your neck. On the point where your back of your neck meets the bottom of your head. Imagine them melting into each other. Softening. Relieving any pressure that you might have felt there. And allow that sensation to travel throughout the back of your scalp. And finally focus on your face. Scan through each part of your face. From your jaw to your cheeks. Your nose. Eyes. Brow line. Forehead. Does anything feel tight there? Any pressure you can feel? Any tension you're holding on to? If so, take a moment to release some of that. And allow some of the tension to go out with your next breath. Release some of that pressure. Now take a moment to be still. And notice anything else in your body. If you have time, you can do this exercise in more depth. Taking time to look at every single body part. And noticing what's going on at each point. And you can then scan the body a second time. And allow those areas of tension to soften. To release some of the pressure. To let it go. Or if you're short on time. You may find it useful to just scan your head, neck and shoulders. That tends to be an area where we tend to hold a lot of tension in our bodies. We tend to notice a lot of that tension being held.