Learning how to properly meditate without giving up after :05 seconds has been on the top of our ever-growing New Habits to Create Pre-Election Day list. If you're looking to find inner zen in under five minutes and discover the kind of glow that only meditation can provide, designate a sacred spot in your home and give our go-to Body Scan Meditation a try with the audio and/or script below. Namaste.
Hello and thank you for joining me in this body scan meditation.
Begin by settling into a comfortable position. That may be laying down, seated in a chair or even standing. In whatever posture you choose, take a moment to settle in. Finding some stillness in your body. You may want to close your eyes or soften your gaze.
Turning inward now, beginning to focus on your breath. Breathing in deeply through your nose and exhaling fully through your mouth. Feel your stomach, ribs, chest expand as you inhale and relax and let go as you exhale.
If your mind begins to wander to a noise or thought, simply bring your attention back to your body. You are exactly where you need to be with all the time in the world.
Bring your attention to your toes. Scrunch them up and then gently release. Relaxing both your feet. Moving up from the feet begin to relax your ankles, your calves and your knees. Melt your thighs and bum into the earth. Dissolving the whole lower body.
Breathe deeply in, and as you breathe out, slowly relax and release any tension you may have in your back. Soften your belly and chest. Gently lift your shoulders and then lower them down allowing them to melt towards the ground.
Release any tension in your neck, jaw, cheeks. Notice your face and forehead. Soften and release any tension here.
Take a deep breath in through the crown of your head and all the way down into your feet. Feel the gentle rhythm of the breath as it moves through the body.
Enjoy this feeling of relaxation and calm for a little while longer.
In your own time, slowly bring your awareness back to where you are. Begin noticing the sounds around you and when you're ready, gently flutter your eyes open.