20 Minute Guided Meditation: Full-body Relaxation and Active Body Scan

To skip intro click here: 0:29
This is a gently active Body-Scan using subtle muscle movement and breathing to release stored tension in the body; helping your whole body to deeply relax, allowing your mind to enter a state of pure, restful stillness.
Posture: sit on the floor or in a chair….
If you’re on the floor:
Sit with your legs crossed. Sit on the edge of a big cushion (or a couple of pillows) so that your hips are slightly higher than your knees (this helps keep your back upright and supports your lower back). Rest your hands wherever they feel most comfortable on your knees, thighs or in your lap.
If you’re on a chair:
Sit with your legs at least shoulder width apart with the soles of your feet flat against the floor (or with your legs crossed meditation style if the seat is big enough and you're comfortable). Sit with your back unsupported or supported by the back of the chair with a cushion in the small of your back. Rest your hands wherever they feel most comfortable on your knees, thighs or in your lap.
Is it better to sit on the floor or in a chair? - This depends on how you're best able to find a balance between being comfortable and alert. Meditation is a state of both relaxation and focused attention, so find a position that you will be as comfortable as possible in as well as being able to focus on your breathing without falling asleep (unless you want to of course!).
_______________________________________________________________________
Original music and vocal by Caroline McCready.
If you enjoy the music in this meditation you can find it here:
• Still Forest Soundscap...
Thanks for listening.
Subscribe for more guided meditations and breathing practices.
If you’d like to donate to the channel:
paypal.me/mccr...
www.patreon.co...
Audio and video Copyright 2019-22 - Caroline
McCready all rights reserved
(It is illegal to copy, reproduce or use any part of this video)
For more info visit: www.carolinemc...

[@torvamessorem6686]

The voice used for a guided meditation is even more important than the voice a singer needs to have, and yours is really great for this. Thank you for this video!

[@jillianalden8040]

Agree some you just can't relax too

[@stevedurand6586]

@@jillianalden8040 apaaàa

[@leanev]

I agree. Some sound to energetic. But this was soft and soothing.

[@MarcelNowotnik]

She has such a calm and relaxing voice, i love to listen to her speaking and relaxing my mind

[@Wedneswere]

yes but everyone's voice is important, though, right?

[@k-w627]

Hi Caroline, I hope this message finds you! I have been meditating nightly for nearly 7 weeks now. I initially began to help support my mum through some stressful health ails she was struggling with, and have seen it through because I quickly felt the benefits myself. We listen to you every night. We initially began with your 20 minute videos and have worked our way up to 40 mins! I have always had a racey mind and I would never have pictured myself committing to this practice like I have now. I really owe you a huge thank you, you have had such a wonderful & tremendous impact on our lives. I still find myself struggling with wandering thoughts, but your beautiful calm voice and tranquil music help to keep this in check, unlike any other meditation videos on KZbin that I've tried over the years. This body scan meditation is my favourite. I find that the mental task of scanning my body helps to give me some focus for the entirety of my practice. Although I'm proud to say now a small number of the 30 min practices I have achieved the mental stillness that I desire, it still comes as a challenge for me to hold it for the longer sessions. I honestly feel like I'm addicted now though, and I truly look forward to my nightly routine every day now. You're a gift to this Earth Caroline and I look forward to enjoying your videos for many more nights to come 🙏

[@carolinemccready]

That's so wonderful to hear @k-w. Thanks for letting me know how much the meditations have been helping you and your mum, I'm so happy to hear it. That's so great to hear you've been using them daily and feeling the benefits. Wishing you many happy meditations and sending my very best wishes to you both.

[@AuthenticSelfGrowth]

I've done a quite a few body scan meditations on KZbin and this was one of the best. I transcended my mind and body. Thank you 🙏🏽

[@carolinemccready]

You’re so welcome, I’m very happy to hear the meditation works well for you. I hope you get lots of benefit from the channel

[@peacelandhaven]

Every time I listen to this meditation, I feel a wave of calmness wash over me. Thank you for creating such a safe space to unwind. 🌺

[@carolinemccready]

That's really great to hear, you're so welcome, I'm very happy it's a safe space for you

[@peacelandhaven]

@@carolinemccready Thank you!

[@bobaGogo]

I'm struggling with anxiety that causes me daily chest pains. This video has helped me alot, especially when sleeping. Thank you❤️

[@carolinemccready]

I'm so glad the video is helpful Christopher

[@ivanpejic5103]

Same, I wake up in the middle of the night ,every night

[@Marslo]

thank you, your videos are truly amazing and helpful. The moment you started to speak, i could feel the calmness of your voice just transporting my body in to a quiet plain. Where all the stress i feel could just evaporate.

[@carolinemccready]

Hi Marek, I'm so happy to hear you find the videos helpful. I'm in the process of making new meditations at the moment, if there's anything you'd find especially useful let me know :)

[@babetuitutrecht898]

What a fantastic voice and lovely English. So relaxing. Thank you!

[@archistas]

This meditation did more for me than what I came here for! I released such deep emotions as well as relaxing my body. I can still feel the air around me even though the meditation ended, quite the experience. Thank you so much

[@carolinemccready]

That's wonderful to hear Maya, you're so welcome

[@vivianeb90]

I couldn't sleep, woke up too early and lost 2 hours of precious sleep to racing repeating thoughts. Your meditation saved me last minute. Though I am still tired, I feel relaxed now.

[@carolinemccready]

I'm so glad it helped Viv!

[@elenawilmott5119]

This is a wonderful meditation Caroline! With just enough muscle tension/release. I feel calm and energised now!

[@benhulme3598]

Thank you Caroline. This is certainly my go too meditation. I love the body awareness of it and the sensations of tensing and relaxing each part of your body. I feel very intricate and connected to self whenever I do this body scan. It is much appreciated.

[@carolinemccready]

That's so great to hear Ben, you're very welcome, I'm happy you enjoy it.

[@pattygarrett8126]

Boy was I relaxed! Great meditation and wonderful voice. Thank you

[@carolinemccready]

I'm glad to hear that Patty, you're so welcome

[@breindyweisz35]

Im really calm and alert while doing this meditation. Your voice is incredibly calming and encouraging. Please continue to make meditation. I specifically enjoy somatic excersises if your familiar with that.

[@natalieflanagan4430]

Thank you for your various meditations, they are helping me a lot through a stressful time lately. They are just perfect!

[@carolinemccready]

I'm so glad to hear they're helping Natalie, you're so welcome and hope they continue to help :)

[@windridr66]

Just what the world needs.

[@emilyjane6153]

I've done sooo many meditations, and this was incredible!!! The voice guiding, the toe scrunching was so unique and birds chirping was such a relaxing addition. Thank you 🥰

[@carolinemccready]

I’m very happy to hear that, you’re so welcome.

[@PaulWalesArt]

Lovely and gentle approach to the body scan…. Thank you!

[@carolinemccready]

You’re so welcome @D C

[@mikerconway]

I lost one of my best friends recently after a 3 year battle with cancer at only 40 years of age. This left a deep wound and has impacted my sleep for a few weeks. Your videos have been a fantastic source of restorative calm in helping me to fall asleep more easily. What a perfectly relaxing voice you have...thanks for what you do.

[@carolinemccready]

I'm so sorry to hear that Mike, that's tragic, my heart goes out to you. I'm so glad to know the meditations are helping, thank you for letting me know. I really hope they continue to help and that time gently makes the loss easier to handle. Be really gentle and patient with yourself. Sending you my very best.

[@thanos879]

I come back to this video almost daily. The first 2:40 is all it takes to bring me to another mental space. A few times I started "hallucinating" with my eyes closed, seeing things that I wasn't even thinking of. Another time I felt what nature felt when that asteroid hit and caused mass extinction. I start crying badly for the plants and animals like they were my relatives. Thanks.

[@Ashley_x_Smith]

Caroline you have the voice of an angel. I live in the UK now but after emigrating to Australia for 10yrs until recently I can't place your accent lol. As I've commented before I'm finding your recordings are taking me to my happy place far away from recent dramas... I can't thank you enough ❤

[@carolinemccready]

I'm very glad the meditations are continuing to help Ashley. I'm from the UK. I spent 2 and a half years in Australia, I don't think my accent changed, but people do sometimes think I'm Australian :)

[@peacefulmeditationmusic84]

Wonderfull music for relaxing 🎶 👍 love it 💕 thank you for sharing 🎶

[@sonyaallman6779]

Your mediations are perfect! I'm 41 and have had insomnia since I was 15. You have the most soothing voice of anyone I have EVER listened to! Thank you so much for helping ease into sleep with your guided meditations every night!😴

[@carolinemccready]

I’m so happy to hear they help Sonya! You’re very welcome, thanks for letting me know

[@BrahmaMeditations]

Morning meditation is the best way to start our day.. Sending you love and peace 💙..

[@premmanku751]

This has helped me so much … God bless you young lady

[@carolinemccready]

I'm so glad it's helpful @prem manku

[@ellenslattery3231]

You meditation is truely amazing It helps me every night Thank you so much

[@carolinemccready]

I'm so happy to hear it's helpful, Ellen. I hope you're keeping well, thanks for getting in touch

[@pauldncn1]

Caroline Tough times choosing palliative care option for my father Thank you for this oasis of calm in my current t whirlwind Very grateful for you and your videos 🤗❤️🤗

[@carolinemccready]

I'm glad to know the videos are helpful during these times Paul. Sending you my very best wishes x

[@j03150315]

Another calm morning thanks to this sanity-saving recording✨ thank you for this gift to the world 🙏

[@lisahartley5448]

I've listened to this multiple times. thanks so much for sharing

[@carolinemccready]

You're so welcome Lisa, I'm so glad to hear that

[@Nturner822]

Ahh your voice is perfect for this! Gentle and genuine. I get really put off when people put on a heavy unnatural meditation voice

[@laurau-w8]

This meditation is incredibly powerful. It makes me realize how disconnected I’ve been from my body. At the end, I find myself being able to feel every single sensation as if my ability to sense has been enhanced. It’s very interesting how we can easily ignore our body and sensations because of our busy mind chatter. Thank you as always Caroline, I’m looking forward to new videos 💕

[@carolinemccready]

I'm so glad it's helpful Sena, that's wonderful to hear. I'm working on new content at the moment and will hopefully be back uploading again before too long

[@treesaviji4184]

Thank you.Iam doing everyday with your sweet voice

[@kristinbenbow1305]

Good one. I will come back to this regularly.

[@ZenWithDebby]

Your voice is so calming and angelic. Thank you for guiding me through this relaxing body scan. Both my body and mind feel clear, calm and light. 💗

[@Mayorwhiskers2]

This is the most helpful guide ive ever used, and i come back to it frequently. Thank you, it can take me from the edge of axiety to serene by the end. ❤

[@carolinemccready]

That's wonderful to hear you're so welcome, I'm very happy it helps

[@gracebohler4380]

This was wonderful, thank you. Be well, everyone.

[@carolinemccready]

I'm very glad you enjoy it Grace, you're so welcome

[@denisecelinasanz]

Thank you! 😊 Your meditations are the BEST! You are truly a gift. 💝

[@BrahmaMeditations]

Morning meditation is the best way to start our day.. Sending you love and peace 💙...

[@SerranoFilmCo]

Wonderful, wonderful meditation. Thank you!

[@StephdeIcaza]

This meditation is among my favorites. Thank you!

[@carolinemccready]

I'm very glad you enjoy it Steph, you're so welcome

[@violjohn]

Thank you Caroline; this is so good. It leaves me feeling very old and sad but also well and content.

[@fedyakot]

😂this cracks me up

[@thelmasimpson7352]

Thank you for your calming and relaxing presentation. Your timing is perfect and not rushed which gives my mind and body a beautiful relaxed sensation.

[@carolinemccready]

You're so welcome Themla, I'm very happy to hear that

[@gregpeters592]

Good healing voice & meditation. Thank you Caroline ❤

[@carolinemccready]

You're so welcome Greg

[@Coachtroybrown]

Thank you so much. I got out of my head and into my body.

[@mozhganfaramarzi7796]

Such a peaceful meditation! Thanks a lot🌹🌹

[@carolinemccready]

You're so welcome @mozhgan fafamarzi 😊

[@ering5936]

Wow that meditation was divine! The words, voice and sounds worked a treat getting rid of my stress!

[@carolinemccready]

I’m so glad it helped Erin!

[@MissTiescha]

This was lovely, thank you so much!

[@carolinemccready]

You're so welcome @MissTiescha

[@h0ph1p13]

for the first time in two or three days i felt comfortable in my body. thank you!

[@carolinemccready]

That’s wonderful to hear @h0ph1p you’re so welcome

[@Marchena133333]

Brilliant, fantastic relaxing voice and music. Thank you

[@marinehortemel2823]

Amazing energy and music. Deeply grateful for you 🌟🌟

[@carolinemccready]

Thanks for listening Marine, I'm so glad you enjoy the meditation

[@JulioRomero-km3nt]

Beautiful and very relaxing for my body and mind 😌 I already let my kids know how helpful and supportive your voice,music and giddiness is truly a blessings 🙌 Thank you 😊 🎶🙌⚘️

[@ashleypollak9844]

thank you for this. I listened to another body scan every other day which was removed from KZbin. Your voice is perfect for a chance to get out of my mind and into my body.

[@carolinemccready]

I'm so glad it's helpful Ashley, you're very welcome

[@calmingsounds5325]

Wonderful Relaxing Meditation Sound. These Sounds put me in a Better Mood.💝💯 Best Recard's Calming Sounds 👼🙏

[@iamfrickincool]

Amazing! I use this video alot

[@mentalcat9529]

Thanks that was sweet and i feel relaxed and lighter

[@evy5639]

Very good meditation, thank you 💘 my therapist recommended the body scan method for me and it does wonders, I'm loving it!

[@carolinemccready]

I'm so happy it's helpful @evy, you're very welcome

[@meditation_mountain]

Real respect and admiration for the beautiful meditations you create here. Thank you for sharing such beautiful, peaceful and loving meditations with us all xx 💗💖🙌💖💗

[@carolinemccready]

You're very welcome, so glad you enjoy them

[@travellingwithjeff]

Another great video. Luv the sounds in the background. Well done....again.

[@pauldncn1]

Hi Thank you Sometimes I just need your help to sleep Grateful for you being there 🙏❤️xx

[@carolinemccready]

You're so welcome Paul, I'm very glad the meditations continue to help xx

[@pauldncn1]

@@carolinemccready Caroline I hope you are well and please know that there are many days when I “ lean” on Caroline for a little guidance for sleep Please understand I am more grateful than I have words for. I am a driven “ must function “ must do things” person and your meditations both calm that noise and aid sleep So thank you 🙏 xx❤️

[@carolinemccready]

@@pauldncn1 I've just uploaded a new sleep meditation, I hope this one is helpful too kzbin.info/www/bejne/enKshZaXgNKif9E

[@newchanged2620]

Grateful for ur videos , sending love 🙌🏽💚

[@carolinemccready]

Thank you ❤️

[@HGCUPCAKES]

I absolutely love this one. Perfect for crps pain. I skip the bit that’s sore from crps. Would love a longer one though. It’s good for those that suffer nightmares due to past trauma.

[@carolinemccready]

@Not Today, I'm so sorry to hear you're dealing with crps. I'm really glad the meditation helps. There are some longer meditations on the channel you might enjoy too. You might find the 30 min 'bone deep' meditation and the 'Earth Journey' helpful, they're both especially good for soothing the nervous system and quite a few ptsd sufferers have told me they really help. Here are some links in case you'd like to give them a go.... 30 min bone deep meditation: kzbin.info/www/bejne/mYnGnqyFer-trKc 1 hour 'Earth Journey' meditation: kzbin.info/www/bejne/Z5-zdIeOdt11jNE

[@rogerlancaster2310]

Thankyou for a lovely meditation. Roger x

[@carolinemccready]

You're very welcome Roger

[@mariesutherland3591]

Nice. Relaxation. Thank you.

[@wilmavandijk3110]

I like your voice, so essential for a good relaxation, I return to this meditation regularly, completely relaxed at the end 21:21

[@nelsonruger8430]

Outstanding. Wonderful reset. Thank you.

[@carolinemccready]

I'm so glad you found it helpful

[@animeshkumar1684]

Excellent, thanks a bunch

[@Poftroll]

Very decent guided meditation, worked better for me than anything else so. Thank you

[@windridr66]

Thank you for this. I feel so good after this. Namaste.

[@carolinemccready]

I'm so happy to hear that, you're very welcome

[@dustinsmith800]

Very well done, one of the best out there. Thank you for this ❤

[@carolinemccready]

You're so welcome, I'm happy you enjoy it Dustin

[@jenkysuu]

This is the only body scan that really works for me. Thank you so much ❤️

[@carolinemccready]

You're so welcome @Jenkysuu, I'm very glad it's helpful

[@tessatandler393]

Simply amazing..so soothing. Thanks so much

[@carolinemccready]

I'm so glad you enjoy it Tessa, you're very welcome

[@derekmathers2824]

Your meditation technique allowed for the deepest awareness of my body compared to other meditation practices.

[@carolinemccready]

I'm so glad to hear it's helpful and works well for you Derek

[@nicolehouben5459]

Thank you for letting me relax and getting a wel needed rest. I love your calming voice. The best meditation on youtube!

[@carolinemccready]

I'm glad you enjoy it Nicole. You're very welcome and I'm very happy to know it helped you get some rest :)

[@monicafitzgerald7027]

Loved this, thank you!

[@carolinemccready]

You're welcome Monica, very glad to hear you enjoyed it

[@MeditationForSleepguided]

*I hope that we all get some peaceful rest! 😌 🌙 🌠 ✨*

[@alessandro7117]

Thank you very much for your content. Thanks to you Im getting better from my mental exhaustion

[@carolinemccready]

I'm so glad to hear that Alessandro, you're so welcome I hope the videos continue to help.

[@Csoery]

Thank you, this was wonderful! The perfect balance of guidance and gentle music. I feel like I've just slept 8 solid hours.

[@carolinemccready]

That's wonderful to hear @Csoery :)

[@sarahbanbury4232]

Very good , this really helped me to relax , switch off from outside distractions & get into the body scan and a nice gentle voice to listen to 👍

[@johannesvanderheide846]

A beautiful soothing voice thank you

[@irmakalember9403]

This relaxes me so wel and helps with my anxiety and ptsd and mental health over all. Thank You 😊

[@carolinemccready]

I'm so glad it helps Irma, you're so welcome and hope the meditations continue to help

[@BrahmaMeditations]

Morning meditation is the best way to start our day.. Sending you love and peace 💙...

[@stevenlee5855]

Brilliant! Thank you.

[@BrahmaMeditations]

Morning meditation is the best way to start our day.. Sending you love and peace 💙..

[@mixdboi88]

great meditation thank you!

[@BrahmaMeditations]

Morning meditation is the best way to start our day.. Sending you love and peace 💙...

[@sayni623]

Thank you Caroline, this is really helpful. I have to do body scans as part of my past breakup recovery and it really is wonderfull, at least for these 20 minutes I am able to let go

[@carolinemccready]

Hi @Say Ni, I'm really glad to hear it's helpful. Sending lots of love

[@lustrousmoon]

Wow that was really effective and helpful. Thank you for sharing this. Bless you.

[@randallafferty9977]

. . . milk, food, water, light, ether, earth, air using your mind and thanking others for their mind and the purity of life and the living . . . love and creativity will surely guide . . .

[@LilyoftheLake14]

After an impromptu yoga session to stretch out a sore muscle in my back, I wanted to do a led meditation during corpse pose/Shavasana. I searched for one on KZbin and tried a couple short 5 minute videos that just weren't what I was looking for. I scrubbed through 2 more similar videos before I found yours. This was the best video, by far! I ended up getting so relaxed that I fell asleep for a bit at the end haha! 😄 You have an excellent voice that's perfect for meditation. I know you (probably) don't speak the same way that you do here as you do in your day-to-day life. The voice you use for meditation has a very soothing tone, along with a relaxing inflection style which both give a warmth to your voice. That's a talent that is difficult for many people to do well. You're someone who knows how to use your voice well for leading meditation and can successfully relax people following your led meditation. Excellent video that I'll be saving to a playlist to come back to when meditating or doing corpse pose/Shavasana in the future. 😋 Thank you & namaste.🙏🧘‍♀️😊 11/10

[@carolinemccready]

I’m so glad you enjoyed it and thanks for such lovely feedback, I hope you continue to get lots of benefit from the channel

[@keithmckewan244]

Thank you rescued my day .

[@carolinemccready]

Very happy I could help Keith

[@silver123stack3]

Wow I’m so relaxed and your voice is so soothing. Great meditation and will definitely subscribe

[@carolinemccready]

Thanks for subscribing and welcome. Very glad you enjoyed it @Silver123 Stack

[@silver123stack3]

@@carolinemccready thank you Caroline and keep up the good work. It’s great what your doing. God bless you ❤️

[@grace5127]

thank you. will come here often

[@carolinemccready]

I'm really happy to hear that, you're very welcome

[@shawnjiddy916]

I enjoyed it a beautiful meditation. Calms my body so well. I appreciate it!

[@carolinemccready]

I'm very happy to hear you enjoy it Shawn, you're so welcome

[@johncharles5065]

amazing - thanks for sharing!

[@meditation_mountain]

It was a great one right John!

[@karenknauf252]

I like the background music the best on this meditation

[@elizabethgil4135]

Thank you 🙏 💛you have a lovely voice🌸

[@seraphinadawn650]

Beautiful. Thank you so much 🙏

[@ateebasif1338]

If no ones told you this today, let me. I LOVE u 😍. I'm proud of you ❤. Everything's gonna be okay

[@Lottedbruyn]

Thank you angel.❤

[@bogerr0]

Thank you! May the love you send come back to you a thousand times over in the most surprising ways!

[@maryellenmunnelly]

Thank you sweet and loving lady...your love and kindness will live on.....♥️♥️

[@premmanku751]

Thx

[@marksandsmith6778]

Thanks I just burped.

[@suzannehacheysunshine]

Love your soothing voice ❣️

[@carolinemccready]

I'm really happy to hear that Suzanne, wishing you a very Happy New Year and all good things in 2021

[@Brad-k9z]

CAROLINE your voice is so calming. This is maybe the 3rd time but i found that i was most relaxed tonight. I would like any help with finding more beginner stuff to learn more. Im 57 trying to find more ways to better myself. Thank you.

[@nhubui3992]

I feel so calm and peaceful

[@z771p]

That was really relaxing. Thank you!

[@MaddySleepy]

Thank you for your lovely words ❤️ relaxing

[@wavybeach6753]

Truly Wonderful. Thank you 🙏

[@carolinemccready]

I'm glad you enjoy it @wavybeach67, you're so welcome

[@tmartin1747]

This was relaxing..I fell asleep before it was over.

[@TheSurvivalOutpost]

Ahhh that was refreshing! I enjoyed the progressive muscle relaxant with a big dose of body scan tingles and heat 💯🔥

[@Lerremy]

This was divine. God bless ❤

[@BrahmaMeditations]

Morning meditation is the best way to start our day.. Sending you love and peace 💙..