Guided Full Body Scan Meditation

In today’s Mindful Moments, we ease into a gentle body scan meditation, a slow and grounding invitation to reconnect with yourself from crown to toe. Guided softly by Chris, with his calm British accent, this guided meditation creates space for stillness and reflection, encouraging body awareness and deep rest.

Settle into the support beneath you. Notice the subtle warmth behind the eyes, the stillness in your chest, the soft weight of your hands. This mindfulness meditation invites you to rest in the calm truth of your body, releasing tension and welcoming ease. Whether you’re seeking stress relief after a long day or a peaceful start to your morning, this relaxation practice offers a gentle return to presence.

Be kind to yourself, breathe deeply, and embrace every mindful moment.

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Access the full show notes for this episode and more at britishbliss.co.uk

Chapters

• 0:00 Welcome and Settling In
• 3:10 Meditation

Transcript

Welcome to British Bliss. I’m Chris, and in today’s Mindful Moments, we’ll settle into a restful body scan. This soothing practice invites you to slow down, soften into presence, and reconnect with the quiet wisdom of your body.

Before we begin, take a moment to settle in. Allow your body to arrive fully into this moment.

Feel the natural weight of your body resting here. Wherever you are, whatever the day has held, you are here now, and that is enough.

If it feels comfortable, let your eyes soften. Let your shoulders drop, even just a little.

Notice where your hands are resting. There’s no need to change anything, simply observe.

Take a slow, steady breath in…and softly breathe out. Unhurried, natural. Notice the air as it moves through you.

Let the space around you hold you. Let the surface beneath you support your weight. There is nothing to do, nowhere to be.

Notice the rhythm of your breath. Let it guide you inward, gently. Notice any sounds around you, let them come and go, part of this moment. You are safe here.

When you feel ready, allow yourself to ease into the practice. 

Guide your attention to the top of your head, the crown. What sensations are present here?

Perhaps a light tingling, a quiet warmth, or a gentle openness. There’s nothing to search for, just noticing what arises.

Let your awareness drift down to your forehead. Allow the muscles across your brow to ease.

Release any tightness or furrowing. Feel the skin smooth, the space quiet. Your eyebrows at rest.

Now the eyes. Whether closed or softly open, let them settle, heavy or light. Sense the space behind the eyes, cool, dark, and calm.

Move to the temples, either side of your head. You might notice a soft pulse, or simply stillness. Let this area be easy.

Shift to your cheeks and the bridge of your nose. Feel the breath as it moves in… and out. Cool as it enters, warm as it leaves. The breath moving all on its own.

Now bring attention to your mouth and jaw. Let the jaw loosen, perhaps leaving a little space between the teeth. The lips resting, natural and unforced. The tongue soft in the quiet of the mouth. If you notice any holding here, see if it might soften.

Sense into the back of the neck. Feel its length, its curve. Often unnoticed, yet quietly supporting you. Let it release, if it wishes. The weight of the head held without effort.

Now the shoulders. Strong places, often holding more than they need to. Sense each shoulder, together or one at a time. Are they lifted, dropped, light or heavy? Feel them sinking downward, giving in to gravity. There’s nothing to carry here.

Follow this awareness into the arms. Upper arms resting. Elbows balanced. Forearms relaxed. Wrists soft. And the hands. Linger here. Palms turned inward or open. Fingers naturally curled or loose. Notice the textures. The quiet energy in your fingertips. Stillness, warmth, or tingling. Whatever you find, allow it in.

Bring your attention to the chest. Feel the breath move in the front of your body. The chest expanding gently. And releasing with ease. The ribs shifting slightly with each inhale. Perhaps the steady rhythm of your heartbeat beneath it all.

Now the belly. Let it be soft. Notice the rise and fall, unhurried, smooth. This is a place where tension often gathers. Allow it to loosen. The breath reaching down, and returning. Let your belly be just as it is, still or moving, full or quiet.

Shift to the lower back. Notice where it touches the surface beneath you. Let yourself feel supported. The breath may move here too, gently expanding the back of the body. No need to guide it. Just stay with the feeling of support, of contact, of breath.

Now bring awareness to the hips and pelvis. Feel their weight. The stability they offer. Warmth, pressure, or stillness, whatever is here. This is a deep anchor. Let yourself feel held. Supported by gravity, and by the earth.

Let your attention move slowly through the legs. Begin with the upper thighs. Feel their shape, their heaviness. Let them soften. Now the knees, balanced, resting. Continue to the calves and shins. Are they warm, cool, still or gently alive with sensation? Let them simply be.

Now the ankles, loose, unhurried. Notice the subtle structure of bones, joints, skin.

Finally, arrive at your feet. Heels resting into the ground. Soles open to sensation. Feel the balls of the feet, the arches, the toes. Each toe, soft and spacious. Allow your awareness to expand, holding both feet in full presence. Grounded, steady.

Now let your attention widen, without changing anything. From the soles of your feet, through the legs, the hips, belly, chest, arms, neck, face, all the way to the crown of your head.

Feel the whole body held in a wide, gentle field of attention. One complete form. At rest, breathing, here.

Stay with this full-body awareness for a few more moments. Let it be simple, let it be enough. Just you, resting in your own presence.

And now, when you’re ready, begin to gently return.

Feel the breath moving through you, quiet, steady. Notice the body resting, supported by the ground beneath you. There’s no rush, simply allow yourself to arrive.

Begin to sense the space around you. The light, the sounds, a flicker of movement in your fingers or toes. If your eyes are closed, you can begin to open them, softly, with ease.

Take a quiet pause here. Let the stillness of your practice linger, just a little longer.

You are here, and you are enough. And this moment, just as it is, belongs to your path.

And as you return, take a moment to reflect: What sensations or areas of your body stood out to you the most, and why do you think that was? There’s no need to rush to an answer, just let the question stay with you awhile.

Thank you for sharing this time with me. Until next time, be kind to yourself, breathe deeply, and embrace every mindful moment.