Settle into comfort and gently scan your body to release tension, soften your muscles, and rest in quiet awareness.

English

A gentle 4-minute body scan to support nervous system regulation, grounding, and emotional calm. 
Designed for overwhelm, anxiety, stress or busy minds - especially if breath-focused meditation feels difficult.

4-Minute Gentle Body Scan

This is a gentle body awareness practice. There is no need to scan perfectly or stay focused. just noticing what's here. settle in to a comfortable position. hands resting. wherever is comfortable. and perhaps closing your eyes gently or averting your gaze. Notice the weight of your body being supported. Let your body soften into that support. bring attention to your feet. noticing any sensation. or perhaps no sensation at all. moving awareness to the legs. Hips. lower back. Nothing to change. chest, shoulders. alms. hands. letting gravity do the work. Chur. face. allowing any effort to soften. If the mind wanders, that is okay. gently returning whenever you notice. rest in the body as a whole. Take one easy breath in... and out. and when you're ready. Return gently to your day.