Somatic Body Scan Meditation

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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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Episode Transcript

SPEAKER_02 (00:04):
Notice where you are, with your eyes open,
scanning the room, looking allthe way to the right, all the
way to the left, taking in theroom that you're in, noticing

(00:27):
that you are safe.
There's no current or presentthreat.
There's no current or presenttask.
And if your mind reminds you ofa task, pause this, take a
moment, write it down, take anote, and thank your brain for

(00:49):
doing what she does best.
Always scanning for threat,always remembering what needs to
be done, thanking her for thegreat job that she does.
Whenever you're ready, comingback to the room that you're in,
noticing all of the differentcolors that you can see, the

(01:13):
different textures, thedifferent light, noticing where
there's light and where there'sshadow.

(01:34):
And then noticing the positionthat your body is currently in
and seeing if you can get just alittle bit more comfortable.
You can do this seated, you cando this lying down.
You can even do this inmovement, but I encourage you
when you first start practicingto do it in stillness.

(01:58):
And when it feels good, blinkingyour eyes, thinking of your eyes
getting heavier and heavieruntil they close.
Bring your attention to the topof your head, your scalp.

SPEAKER_01 (02:28):
Noticing what sensation can you feel?

SPEAKER_02 (02:40):
Now bringing your attention to your forehead, to
your eyebrows, your eyes,noticing if there's any tension.
Okay to just notice the tension.

(03:04):
You can put your hands on youreyes, giving them some weight, a
break, feeling your cheekbone,your jaw, your nose, your mouth,

(03:26):
bringing energy and attention toyour face, noticing your throat,
the front of your neck, maybeswallowing a couple times,

(03:54):
noticing how that feels.
Taking a couple breaths, seeingif you can feel the air going in
and out of your mouth, yournose.
Where can you feel the air?

(04:19):
Noticing the back of your head.
Maybe seeing the back of yourhead can get a little bit
heavier.
Feeling the back of your neck.

(04:50):
Noticing how and where it wantsto move back and forth, up and
down, around, feeling if there'sany tension in the neck, feeling
where there might be tension andalso where there's movement,

(05:10):
ease, strength, feeling andfocusing down into the tops of
your shoulders, picturing all ofyour shoulder blades, the fronts
and the back.

(05:32):
Noticing the strong muscles inthe back of your shoulders, in
between your shoulder blades,and for a moment, just getting a
little bit heavier to yourshoulders, allowing gravity to
pull you down into the ground ordown into your rib cage, feeling

(06:05):
and noticing your chest, thefront of you, starting with the
skin, the muscle underneath, theprotective rib cage, the bone

(06:25):
holding and protecting all ofyour vital energy, all of your
vital organs, noticing yourheartbeat.

(06:47):
Is it sturdy?
Is it aching?
Feeling your heart for a moment,noticing your lungs, your

(07:09):
breathing, the inhale, and theexhale, the inhale, and the
exhale, noticing your rib cane,the front and the back of your

(07:37):
ribcane, feeling all of yourstrong core muscles, maybe the
softness of your belly, feelinginto your hips and your pelvis,

(08:12):
noticing what tension might bethere, stuck or folding, feeling
energy flowing through the coreof your center, all the way from

(08:33):
the bottom of your pelvis, allthe way to the top of your head,
your central channel, feelinginto your hips, your strong
glutes and leg muscles, thebones of your legs, your knees,

(09:07):
your shins, your calf muscles,feeling into your heels, the
middle of your feet, all the wayto your toes, wiggling your
toes, picturing energy thatmoves all through your body.

(09:35):
Maybe it's light, maybe it'slittle dots of light, maybe it's
a wash of color.
Is this color bright, pure?
But picture that color washingup and down the central channel
of you from the top of your headall the way down to your pelvis.

(10:00):
Picture this color potent.
It's not diluted, it's clear andpure, and it flows through you,
bringing life and energy.
Picture this energy, this light,this color, and let it wash all

(10:24):
the way into your legs, all theway down to your toes, from your
shoulders, your elbows, yourfingers, your buttons, your
eyes, picturing the way thisenergy moves and flows, noticing

(11:02):
in your body what feels soft,fluid.
Where is their flexibility?
What parts of your body bringyou the most pleasure?

(11:30):
Where does it light up in you?
What is the sensation of feelinggood?
And now noticing what in yourbody is hard, what is sturdy and

(11:56):
strong and robust?
Where is their depth?
Where is their resilience andgrit?

(12:17):
Rigidity and boundary.
Noticing your skin as aboundary, your ribcage as a
boundary.
Picturing all of the bloodvessels that move the blood from

(12:42):
your heart, your hand, yourheart to your feet, from your
heart to your arms, from yourheart to your head.
The connection of all of youworking together, noticing what

(13:08):
pace your body needs.
Too fast, too slow, movingbetween your high speed, fast
health, and your slow, lowhealth.

(13:30):
Your body is fast, dynamic.
Noticing when you're feeling anemotion where you feel it and
where you do not.
What part of you feels thatemotion, and what part of you

(13:53):
feels neutral, grounded,centered.
Taking a moment and seeing ifyou can get a little bit more
comfortable, finding some gentlemovement, rocking your hips back

(14:16):
and forth, swaying your torso,moving your head back and forth,
wiggling your toe, wiggling yourfingers, taking a couple big

(14:40):
deep breaths and noticing howyour body feels now, and if it
feels any different than whenyou began, and just noticing the
difference, not needing it to bebad or good, but just feeling
the sensation of it.
What are you aware of?
What part of you can you feel?

(15:03):
What are you noticing andknowing that you maybe didn't
realize before?
When you feel ready, blinkingyour eyes open, taking in the

(15:25):
room around you, noticing color,light, shape, noticing when and
where you are coming back toyour breath with your eyes open,

(15:57):
feeling all of the blood flowingback to your brain, and as your
brain wakes up, wiggling yourtoe, reminding your brain that
it has the heart, the gut, thelung, the hands, the feet.

(16:23):
Whenever she starts to overthinkor overplan, let her sink down
into your body.
Send her fresh breaths of air.
Moving forward as you begin toend this time with yourself,

(16:48):
remembering that you can feeland tune into and check into
your body at any time, anymoment, any space, giving
yourself permission to pause, toslow down or to speed up,

(17:15):
moving, breathing, thinking,feeling, sensing, calling all of
your energy back to you, lettinggo of anything that's not yours,
breathing it out into the air,picturing it sinking down into

(17:38):
the ground, writing it down andletting it live on the paper,
giving yourself permission tomove forward, to move on.
Staying with your breath as youmove into what you do next,
remembering who you are, whatyou're doing, staying present

(18:06):
with when you are, noting whattoday is, what time it is, and
just being here.
Here you are, you are here.