Somatic Body Scan Meditation

We guide a slow body scan that builds safety, sensation, and self-trust by orienting to the room, mapping the body from head to toes, and using breath and imagery to settle the nervous system. We close by reorienting eyes open, reclaiming energy, and choosing a pace that fits what comes next.

• orienting to safety through sight and context
• thanking the planning mind and writing tasks down
• scanning face, neck, shoulders, chest, and heart
• tracking breath, rib cage movement, and core
• sensing hips, legs, feet, and toes with gravity
• visualizing a clear central channel and color
• distinguishing softness, strength, and boundaries
• mapping emotions and locating neutral ground
• gentle movement to restore agency and comfort
• reorienting eyes open and calling energy back

Give yourself permission to pause, to slow down or to speed up, moving, breathing, thinking, feeling, sensing, calling all of your energy back to you, letting go of anything that's not yours

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Chapters

• 0:04 Orienting To Safety
• 1:58 Settling The Body And Posture
• 2:54 Face And Neck Awareness
• 4:50 Shoulders, Chest, And Heartbeat
• 7:50 Core, Hips, And Legs
• 9:35 Central Channel And Color Imagery
• 12:45 Softness, Strength, And Boundaries
• 15:55 Pace, Emotion, And Interoception

Transcript

SPEAKER_02: 0:04

Notice where you are, with your eyes open, scanning the room, looking all the way to the right, all the way to the left, taking in the room that you're in, noticing that you are safe. There's no current or present threat. There's no current or present task. And if your mind reminds you of a task, pause this, take a moment, write it down, take a note, and thank your brain for doing what she does best. Always scanning for threat, always remembering what needs to be done, thanking her for the great job that she does. Whenever you're ready, coming back to the room that you're in, noticing all of the different colors that you can see, the different textures, the different light, noticing where there's light and where there's shadow. And then noticing the position that your body is currently in and seeing if you can get just a little bit more comfortable. You can do this seated, you can do this lying down. You can even do this in movement, but I encourage you when you first start practicing to do it in stillness. And when it feels good, blinking your eyes, thinking of your eyes getting heavier and heavier until they close. Bring your attention to the top of your head, your scalp.

SPEAKER_01: 2:28

Noticing what sensation can you feel?

SPEAKER_02: 2:40

Now bringing your attention to your forehead, to your eyebrows, your eyes, noticing if there's any tension. Okay to just notice the tension. You can put your hands on your eyes, giving them some weight, a break, feeling your cheekbone, your jaw, your nose, your mouth, bringing energy and attention to your face, noticing your throat, the front of your neck, maybe swallowing a couple times, noticing how that feels. Taking a couple breaths, seeing if you can feel the air going in and out of your mouth, your nose. Where can you feel the air? Noticing the back of your head. Maybe seeing the back of your head can get a little bit heavier. Feeling the back of your neck. Noticing how and where it wants to move back and forth, up and down, around, feeling if there's any tension in the neck, feeling where there might be tension and also where there's movement, ease, strength, feeling and focusing down into the tops of your shoulders, picturing all of your shoulder blades, the fronts and the back. Noticing the strong muscles in the back of your shoulders, in between your shoulder blades, and for a moment, just getting a little bit heavier to your shoulders, allowing gravity to pull you down into the ground or down into your rib cage, feeling and noticing your chest, the front of you, starting with the skin, the muscle underneath, the protective rib cage, the bone holding and protecting all of your vital energy, all of your vital organs, noticing your heartbeat. Is it sturdy? Is it aching? Feeling your heart for a moment, noticing your lungs, your breathing, the inhale, and the exhale, the inhale, and the exhale, noticing your rib cane, the front and the back of your ribcane, feeling all of your strong core muscles, maybe the softness of your belly, feeling into your hips and your pelvis, noticing what tension might be there, stuck or folding, feeling energy flowing through the core of your center, all the way from the bottom of your pelvis, all the way to the top of your head, your central channel, feeling into your hips, your strong glutes and leg muscles, the bones of your legs, your knees, your shins, your calf muscles, feeling into your heels, the middle of your feet, all the way to your toes, wiggling your toes, picturing energy that moves all through your body. Maybe it's light, maybe it's little dots of light, maybe it's a wash of color. Is this color bright, pure? But picture that color washing up and down the central channel of you from the top of your head all the way down to your pelvis. Picture this color potent. It's not diluted, it's clear and pure, and it flows through you, bringing life and energy. Picture this energy, this light, this color, and let it wash all the way into your legs, all the way down to your toes, from your shoulders, your elbows, your fingers, your buttons, your eyes, picturing the way this energy moves and flows, noticing in your body what feels soft, fluid. Where is their flexibility? What parts of your body bring you the most pleasure? Where does it light up in you? What is the sensation of feeling good? And now noticing what in your body is hard, what is sturdy and strong and robust? Where is their depth? Where is their resilience and grit? Rigidity and boundary. Noticing your skin as a boundary, your ribcage as a boundary. Picturing all of the blood vessels that move the blood from your heart, your hand, your heart to your feet, from your heart to your arms, from your heart to your head. The connection of all of you working together, noticing what pace your body needs. Too fast, too slow, moving between your high speed, fast health, and your slow, low health. Your body is fast, dynamic. Noticing when you're feeling an emotion where you feel it and where you do not. What part of you feels that emotion, and what part of you feels neutral, grounded, centered. Taking a moment and seeing if you can get a little bit more comfortable, finding some gentle movement, rocking your hips back and forth, swaying your torso, moving your head back and forth, wiggling your toe, wiggling your fingers, taking a couple big deep breaths and noticing how your body feels now, and if it feels any different than when you began, and just noticing the difference, not needing it to be bad or good, but just feeling the sensation of it. What are you aware of? What part of you can you feel? What are you noticing and knowing that you maybe didn't realize before? When you feel ready, blinking your eyes open, taking in the room around you, noticing color, light, shape, noticing when and where you are coming back to your breath with your eyes open, feeling all of the blood flowing back to your brain, and as your brain wakes up, wiggling your toe, reminding your brain that it has the heart, the gut, the lung, the hands, the feet. Whenever she starts to overthink or overplan, let her sink down into your body. Send her fresh breaths of air. Moving forward as you begin to end this time with yourself, remembering that you can feel and tune into and check into your body at any time, any moment, any space, giving yourself permission to pause, to slow down or to speed up, moving, breathing, thinking, feeling, sensing, calling all of your energy back to you, letting go of anything that's not yours, breathing it out into the air, picturing it sinking down into the ground, writing it down and letting it live on the paper, giving yourself permission to move forward, to move on. Staying with your breath as you move into what you do next, remembering who you are, what you're doing, staying present with when you are, noting what today is, what time it is, and just being here. Here you are, you are here.