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Body Scan Meditation 1

Welcome Back to Keep Inspiration Alive

I am Mr. Michael Adams

I am a depression and PTSD survivor

Former Addict of narcotics and alcohol

Borderline Atheist

Found God through a spiritual awakening

Now Entrepreneur

Here to serve humanity

21 Day Meditation Challenge

Our body builds up and carries tension throughout the day. A good way to destress the body is through body scan meditation. When you start to notice stress and tension building up in your system, it's time to take a break and go inwards. Find and dispel all tension throughout your body.

Here is a simple way to alleviate stress and tension throughout your entire body and bring you back into the present moment in calmness. First, have a seat. You can sit in either a chair with your feet flat on the ground, back and neck straight. Place your hands on your lap, between your belly and your thighs, palms open and facing up.


You can sit on the floor with your legs crossed, back and neck straight, with your hands on your knees, hands open and palms facing upwards.

There are two positions of hand and finger placement. One was mentioned above, and the second is placing your thumbs and index finger together. This will redirect your energy back into you, and not flow out of your hands.


Close your eyes, and slowly inhale and exhale, long and deep (belly breaths). Awareness:

Put your awareness at the top of your head at the crown area and just notice what is going on up there and any tension you may be having. Hold your awareness therefore no more than 3-5 seconds, then move your awareness down to your forehead (again only 3-5 seconds). Pay attention to your eyebrow area, as that is where a lot of tension is usually stored. Now move down checks, neck, shoulders, arms, chest, stomach, the base of your belly, thighs, knees, calves, ankles, feet, toes. Go in the opposite order, moving your awareness back up your body. Once you reach the crown of your head, that is 1 cycle. Do this a minimum of 3 times. Once you are finished, continue to sit with your eyes closed for about 30 seconds to a minute. Let your energy and mind settle, then slowly (very slowly), open your eyes. Keep very, very still, and focus your eyes on one point in front of you. Continue focusing on your breath (deep belly breaths). Just let it all kind of settle down and settle in before you get back up to continue your day.

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