This shortened version of the body scan is designed to last around five minutes when read slowly, with pauses included. The pacing is deliberate, allowing the listener time to follow along and feel the effects of each step.
Introduction (30 seconds)
Find a comfortable position, either sitting or lying down. Close your eyes if that feels right. Take a slow breath in… and a gentle breath out. Do this two more times. Allow your body to settle.
Head and Face (30 seconds)
Bring awareness to the top of your head. Let your forehead smooth out. Release any tightness around your eyes. Relax your jaw, part your teeth, and let your tongue rest. Pause.
Neck and Shoulders (40 seconds)
Shift attention to your neck. With each exhale, allow it to soften. Now feel your shoulders. Imagine them dropping lower, releasing any weight or pressure. Pause.
Arms and Hands (40 seconds)
Notice your arms growing heavier. Relax the elbows, the forearms, and the wrists. Let your hands open and soften. Feel each finger loosen until both hands are completely at ease. Pause.
Chest and Back (40 seconds)
Bring focus to your chest. Notice it rise and fall with your breath. Each exhale softens it more. Move down your back, letting the muscles along your spine melt into the surface beneath you. Pause.
Abdomen and Hips (40 seconds)
Allow your stomach to relax. Release any tightness. Bring awareness to your hips and pelvis. Imagine warmth spreading here, letting the whole area become heavy and calm. Pause.
Legs and Feet (40 seconds)
Feel your thighs sinking into the ground. Soften your knees. Release your calves. Move down to your ankles, your feet, and each toe. Let them all rest. Pause.
Whole Body (40 seconds)
Now sense your body as one. From head to toe, feel the calmness flowing through. Take a slow breath in… and breathe out fully. Rest here in stillness. Pause.
Closing (40 seconds)
When you are ready, gently deepen your breath. Wiggle your fingers and toes. Slowly open your eyes, carrying this sense of relaxation with you.
Read at an unhurried pace, with pauses after each section, this script naturally fills five minutes and creates a calming flow from start to finish.
