three minute body scan — guided meditation (5 min)

About this practice

Use this when you’re getting ready for sleep and need a brief way to notice tension. A guided session of about 5 minutes, suited to beginners. Nothing is recorded and no account is needed.

What happens, minute by minute

0:00Sit or lie where you feel safe. Let your eyes close gently.
0:30Take a slow breath in, feeling the air fill your chest, then let it leave without hurry.
0:55Bring your attention to the top of your head, notice any sensation there.
1:15Shift your focus down to your forehead, feel the skin soften.
1:33Notice your eyes, the tiny muscles around them, let any tension melt.
1:48Notice your cheeks, feel the air that brushes them as you breathe.
2:02Turn to your jaw. If your teeth touch, part them just a little.
2:14Now your neck. Feel the space between the collarbone and the throat.
2:26Let your shoulders drop about an inch, as if a weight lifts.
2:38Feel your upper arms, the hum of blood moving there.
2:50Notice your forearms, the place where a watch might rest.
3:02Touch your hands, the pads of your fingers, any warmth or coolness.
3:14Bring awareness to your chest, the rise and fall with each breath.
3:26Shift to your belly, the gentle swell as you inhale.
3:38Now your lower back, the place where you sit most of the day.
3:50Feel your hips, the contact with the surface beneath you.
4:02Notice your thighs, the weight of them pressing down.
4:14Finally, your calves and feet, the soles touching the floor or blanket.
4:26When you feel ready, open your eyes slowly.

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.