Five minutes, four segments. Regions are grouped rather than rushed: fewer stops, same slow pace at each one.
Settling
45 sec[say up front that this one can be done sitting]
This is a five-minute body scan. You can do it sitting, just as you are. Let your feet rest flat on the floor and your hands rest in your lap. [pause for 10 seconds]
Take one slower breath in through the nose, and out through the mouth. We're not trying to relax. Just to feel. [pause for 10 seconds]
Feet, legs and hips
1 min 30[name the region, ask one question, leave silence]
Bring your attention to both feet. Where they touch the floor. Notice pressure, temperature, or nothing much at all. [pause for 20 seconds]
Let the attention move up through both legs. Ankles, calves, knees, thighs. Up into the hips, and the weight of you on the chair. [pause for 25 seconds]
Belly, back, arms and face
1 min 45[tension often shows up here; allow it rather than fixing it]
Now the belly. Let it be soft. Feel it rise and fall with the breath. Then the back, and the chest. If there's tightness anywhere, just let it be noticed. [pause for 25 seconds]
Both shoulders. Both arms, all the way down to the hands. Then the neck, the jaw, the eyes, and the forehead. Let the jaw unclench. [pause for 25 seconds]
Whole body, and closing
1 min[lift the voice gently for the last two lines]
Now feel the whole body at once. Sitting here, breathing, head to feet. [pause for 25 seconds, then lift the voice]
Take one more full breath. Wiggle your fingers and toes. And when you're ready, open your eyes.