Monday, May 18, 2026
Connect with your body and release stored tension
5-Minute Guided Meditation
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Welcome to this body scan meditation. Find a comfortable position, either sitting or lying down. Allow your body to settle into this space.
Gently close your eyes, or soften your gaze.
Begin by simply noticing your breath. You don't need to change it in any way. Just observe the natural rhythm of your inhale and your exhale. Feel the air entering your nostrils, filling your lungs. And feel it leaving your body, a gentle release.
Now, bring your awareness down to your feet. Notice the sensations in your toes. Perhaps you feel the texture of the socks, or the air against your skin.
Move your attention to the soles of your feet. Feel the support beneath you, whether it's the ground or a soft surface. Notice any pressure, warmth, or coolness.
Gently shift your awareness up to your ankles. Allow your ankles to relax. Let go of any holding you might be doing here.
Bring your awareness to your lower legs. Your calves and shins. Notice any sensations that are present. You might feel the weight of your legs, or the contact with your clothing.
Now, move your attention to your knees. Allow your knees to soften. Imagine any tightness melting away.
Bring your awareness to your thighs. Feel the muscles in your thighs. Notice their presence, their weight. Allow them to become heavy and relaxed.
Now, bring your awareness to your hips and pelvis. This is an area where we often store tension. Gently invite relaxation into this space. Feel the support of your hips.
Move your attention up to your abdomen. Feel your belly rise and fall with each breath. Allow your abdominal muscles to soften. Release any clenching or holding in this area.
Bring your awareness to your lower back. Notice any sensations here. Imagine releasing any strain or discomfort with each exhale.
Now, shift your attention to your upper back and shoulders. This is another common area for stored tension. Feel the weight of your shoulders. Allow them to drop away from your ears.
Bring your awareness to your chest. Feel the gentle expansion and contraction with your breath. Allow your chest to be open and soft.
Now, bring your awareness to your arms. Notice your upper arms, your elbows, and your forearms. Feel any sensations present. Allow your arms to feel heavy and relaxed.
Move your attention to your hands and fingers. Feel the warmth or coolness in your fingertips. Allow your hands to rest softly.
Now, bring your awareness to your neck and throat. Gently soften this area. Release any tightness or restriction.
Bring your attention to your jaw. Allow your jaw to unhinge. Let your tongue rest comfortably in your mouth.
Move your awareness to your face. Soften your forehead. Release any tension around your eyes. Allow your cheeks to be soft.
Finally, bring your awareness to the top of your head. Feel the gentle sensation of being present in your entire body. From the crown of your head, all the way down to your toes.
Take a moment to simply be with this feeling of wholeness and connection.
When you are ready, gently begin to deepen your breath. Wiggle your fingers and toes. And slowly open your eyes.
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