5-Minute Meditations: Quick Check-in Body Scan


The 5-Minute Meditations series was created to help us fit in time for meditation, relaxation, and looking inward – even when we’re busy. You guessed it, meditations are usually 5 minutes or less, meaning only .04% of your day. The 5-Minute Meditations series is a great introduction to meditation for beginners, and a helpful resource for more experienced practitioners.”

This next meditation is a brief version of a body scan. As a current MBSR student myself, I’m currently doing the recommended hour long body scan daily.

Yep, that’s right. 1 whole hour of scanning the body. Noticing my big toe…the space between the toes..etc.. WHEW! I’m REALLY getting to know my body! Anyway, here’s a brief, 5 minute version for you to try, which may be a more feasibly time-frame.

Before You Begin

You may wish to practice this in the morning, on your lunch break, or after a long day to de-stress. Before starting, find a comfortable seated position or even feel free to lie down – find the position that will be most comfortable and peaceful for your practice today.

And remember: anything that happens in this meditation is perfect. Thank yourself for taking this time for you.


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Please share your experience, thoughts, comments, and questions below!

2 responses to “5-Minute Meditations: Quick Check-in Body Scan”

  1. Bea says:

    Hi Shin,

    I took an 11-week MBSR class. We always started out with a body scan in corps pose. At first I found it a strange concept and a little contradictory to DBT.

    I now have become to love it because I noticed for once I was really breathing. I noticed things about my body and mind which I previously never had. It can be relaxing but also bring up emotions we may not be ready to deal with.

    The most impressive result was that my chronic pain took a backseat. I acknowledged it was there, but I barely felt it. I felt so calm. My entire body was flooded with warmth and peace. Strange as it may sound, at times it felt as if my body was floating above the ground.

    I can only recommend it. I still do body scans as time allows.

    Thanks for your post and have a lovely day.

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About the Author

Shiri Macri, MA, LCMHC

Since 2004, Shiri’s approach as a therapist for treating binge and emotional eating is holistic, focusing not only on the presented issue at hand but also considering overall health. Working in this way often includes mindfulness-based approaches. Now as a trained MBSR (Mindfulness Based Stress Reduction) teacher, Shiri’s love of mindfulness and meditation practices are at the forefront of her blog writings and recordings. Shiri is the Clinical Director at the Women's Center for Binge & Emotional Eating, affiliated with Green Mountain at Fox Run.

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