Day 1: Relaxing Body Scan for Instant Stress Relief | 30-Day 1-Minute Meditation Challenge

Welcome to Day 1 of the 30-Day Mindfulness Challenge.
Today’s practice is a quick and powerful 1-minute body scan designed to help you release stress, calm your nervous system, and reconnect with your body - anytime, anywhere.

In this guided mini meditation, you’ll soften your forehead and jaw, relax your shoulders, breathe more deeply, and move awareness from head to toe. This simple grounding ritual helps reduce anxiety, release physical tension, and bring you back into the present moment.

This short guided meditation is perfect for:
 • Stress relief
• Anxiety reduction
• Mind–body connection
• Nervous system regulation
• Grounding during a busy day
• A quick reset before sleep
• Daily mindfulness practice

Use this calming 1-minute body scan whenever you need a fast emotional reset, a moment of peace, or a mindful pause during your day.

Subscribe for daily 1-minute meditations throughout the challenge.
For extended meditations and weekly rituals for your mind, body, heart, and home, join me on Substack.
Find me on YouTube @healwildly for more guided practices.

Thank you for meditating with me today.
 See you tomorrow for Day 2.

Chapters

• 0:04 Welcome And 30-Day Challenge
• 0:15 Subscribe And What To Expect
• 0:21 Today’s Practice: Body Scan
• 0:29 Settle In And Breathe
• 0:47 Head And Face Relaxation
• 1:09 Chest And Heart Softening
• 1:30 Hips To Toes Release
• 2:19 Reground And Carry The Calm
• 2:35 Why This Reduces Stress
• 2:49 Thanks And Where To Find More

Transcript

Speaker: 0:04

Welcome to Meditation Drip, your daily dose of mindfulness. This is Julie Skon, and we are on day one of a 30-day one-minute meditation challenge. Be sure to hit subscribe so you don't miss a day and can experience each of the unique mindful practices. Today's mini meditation is a relaxing body scan. So get comfortable and let's go in. Wherever you are, in your car, on a walk, at your desk, or lying in bed, take a nice deep breath in. And exhale, let it all out. Allow your breath to return to its natural rhythm. And let's first bring your attention to the very top of your head. Repeat these words in your mind as you guide them into your mind space. Calm, soft, rest, relax. Feel yourself relax your forehead. And if you're able to, close your eyes and let them rest. Release your jaw and slowly lift your shoulders, then gently allowing them to roll back down your spine with ease. Take a nice deep breath, feeling your chest rise, and a long slow exhale, allowing your chest, your lungs, your heart to soften. Place your hands over your abdomen and softly hold yourself for a few moments, letting your body feel this connection. Draw your breath into your lower spine, your hips, your pelvis, pausing to give them space to release any tension you're holding. Let your thighs relax, your knees, your calves, and guide your breath with the intention of relaxation all the way to the tips of your toes. Point and release your feet and press them gently into the ground beneath you, guiding and grounding yourself back into this moment. If your eyes were closed, slowly open them, take a nice stretch, and allow this time, this pause that you just took for relaxation to move with you through your day, always available to come back to. By taking this time to connect to your body and consciously relax and release tension, you're improving your mind-body connection, which naturally reduces stress. Thank you for meditating with me today. Make sure you subscribe to my Substack for extended meditations and weekly rituals for your mind, body, heart, and home. And you can also find me on YouTube at Heal Wildly. Come back tomorrow for another meditation and day two of this challenge.