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Mindfulness Meditation: Morning body scan.

£4.99

Focused on gently releasing tension & emotions.

I created this meditation after one of my lovely customers requested a body scan to use daily in the morning, to focus on releasing tension and on becoming aware of feelings, then labelling them and letting them go. This is my interpretation of that, which resulted in a gentle but powerful guided meditation to start your day with purpose and intentionality. What better way to begin the day than connecting to your mind and body, observing and experiencing the sensations and emotions taking place in the present moment with openness, curiosity, and kindness.

  • Development Level: Recommended for those with some experience of meditation.

  • 21 minutes.

This guided meditation download is for personal use only. Please take health & safety into account before starting meditation*.

Focused on gently releasing tension & emotions.

I created this meditation after one of my lovely customers requested a body scan to use daily in the morning, to focus on releasing tension and on becoming aware of feelings, then labelling them and letting them go. This is my interpretation of that, which resulted in a gentle but powerful guided meditation to start your day with purpose and intentionality. What better way to begin the day than connecting to your mind and body, observing and experiencing the sensations and emotions taking place in the present moment with openness, curiosity, and kindness.

  • Development Level: Recommended for those with some experience of meditation.

  • 21 minutes.

This guided meditation download is for personal use only. Please take health & safety into account before starting meditation*.

This morning body scan meditation came about by one of the lovely people attending a meditation class of mine - they had listened to the Davina McCall Begin Again podcast interview with Robin Sharma (of the 5am club, author, happiness expert and life coach). They were so inspired by the interview and the insights it conveyed in taking control of your daily habits and consciously building a morning routine to generate meaningful, positive change that they asked me to create a meditation that could be used each day to set the tone for the day. This meditation can be used as part of your morning routine, and at 21 minutes it is a great length for those who feel ready to sit for longer periods, as science tells us that around 22 minutes is the optimum length of time to sit (or lie down!) for formal practice.

Mindfulness meditations are all about bringing ourselves to what is happening right now, in this moment; being open and curious, being an observer, paying close attention, and letting go of all else. In this practice we’ll witness the body and mind just as they are. There’s no need to force anything, or resist anything, we’re simply paying close attention...experiencing what’s there, acknowledging it and letting it go. Each time we practice it's a different experience, even if we’re repeating the same technique so it's important that we begin each time with a beginner’s mind...without expectations or assumptions...without jumping ahead, discovering afresh what is here in this moment. And at any point during this practice you can return to your breath, doing what feels right for you today...remembering to take what you need and leave the rest behind. 

This meditation is recommended for those with some experience of mindfulness and/or meditation, not for complete beginners.

“Mindfulness is about being fully awake in our lives.”
— Jon Kabat-Zinn: Professor of Medicine, creator of the MBSR (mindfulness based stress reduction) technique and best selling author.

  • When you’re meditating at home it might help to keep in mind:

    • Try to pick somewhere you won’t be disturbed.

    • Sit in a position that’s comfortable for you.

    • Test out meditating at different times/in different rooms to see what suits you.

    • Keep a notepad or journal to track your meditation and help inform how best to integrate it into your routine.

    • Little and often is better than a long practice every now and then.

  • The key is to be comfortable, so that you don’t become distracted by feelings of discomfort. You can experiment and have fun trying different positions for meditating.

    You could try:

    • Sitting in standard cross legged position on a carpet, rug or yoga mat. Or a Lotus or half Lotus pose if this is comfy for you.

    • Sitting in a standard chair (like a dining chair) with your feet flat on the ground (if they don’t touch the ground pop a large book or a cushion underneath them). If the chair isn’t comfy enough, add a cushion.

    • Lay flat on your back on a yoga mat or with a blanket/thin cushion under your head.

    • Use a Zafu meditation cushion to sit on he ground with - it adds more support and padding to make sitting cross legged more accessible.

  • Meditation is a safe and effective stress management tool. However, if any of the following applies to you, it is your responsibility to seek consent from your healthcare provider before starting meditation:

    • Under supervision with mental health team or healthcare provider

    • Depression

    • Bipolar

    • Schizophrenia

    • Epilepsy

    • Complex PTSD

*This guided meditation is the intellectual property of, and written and recorded by Watch the Sunrise. By purchasing it, you are agreeing to use it for personal use only; not as a resource for playing at groups/events/gatherings/in the workplace or any other setting where persons other than the individual purchaser are listening to it.