Body Scan

This is a 20-minute body scan meditation led by Priyanka Harishpatia. The meditation guides you to relax and become aware of your body from head to toe. You are instructed to focus on each body part, release tension, and allow yourself to fully relax. The meditation concludes by encouraging you to carry this sense of calm and relaxation with you throughout the day. Welcome. My name is Priyanka Harishpatia and this is a 20-minute body scan meditation. In the next moments, we'll embark on a journey of deep relaxation and self-awareness. Find a comfortable position, whether sitting or lying down, and allow yourself to fully commit to this practice. Let go of any distractions and bring your attention to your breath. With each inhale and exhale, you feel yourself becoming more present and grounded in this moment. Start by taking a few deep breaths, inhaling deeply through your nose and exhaling slowly through your mouth. With each breath, allow any tension in your body to dissolve, feeling more and more relaxed with each exhale. Now, bring your awareness to the top of your head. Begin to scan your body slowly from the top of your head down to your toes. Notice any sensations or areas of tension as you move through each part of your body. As you focus on each area, take a deep breath in and as you exhale, release any tension you may be holding on to. Bring your awareness to your head. Feel the weight of your head sinking into the support beneath you. Notice any sensations in your scalp, forehead, eyes, cheeks, and jaw. Take a deep breath in and as you exhale, feel any tension in your face melting away. Now bring your attention to your neck and shoulders. Feel any tightness or knots in these muscles. Inhale deeply and as you exhale, allow your shoulders to drop away from your ears, releasing any tension you may be holding. Shift your awareness to your arms and hands. Notice the sensation of your arms resting wherever they are. Feel the weight of your hands and with each breath, allow them to soften and relax completely. Bring your focus to your chest and upper back. Notice the rise and fall of your chest with each breath. Take a deep breath in, expanding your chest and exhale fully, letting go of any tightness or constriction. Feel the gentle rise and fall of your abdomen with each breath now. Notice any sensations in this area and with each exhale, allow your belly to soften and relax. Shift your attention to your lower back and hips now. Notice any sensations or areas of tightness in this area. Take a deep breath in and as you exhale, feel your lower back sinking into the support beneath you, releasing any tension. Finally, bring your awareness to your legs and feet. Notice the sensation of your legs resting against the surface beneath you. Feel the weight of your feet and with each breath, allow your legs and feet to relax completely. Take a deep breath in and exhale fully, letting go of any tightness or constriction. Take a few moments to simply rest in this state of deep relaxation. Notice how your body feels and allow yourself to fully experience this sense of calm and peace. When you're ready, gently bring your awareness back to your surroundings. Slowly wiggle your fingers and toes and when you feel ready, gently open your eyes. Remember, you can return to this state of relaxation whenever you need to by simply taking a few deep breaths and bringing your awareness back to your body. Thank you for joining me in this meditation practice. May you carry this sense of calm and relaxation with you throughout your day.