Namaste my friends.
This is going to be a relaxing body scan meditation for mindfulness.
Begin by laying comfortably on your back or stomach for this practice.
Bring your awareness to the feeling of your breath.
Feel the rise and fall of your chest and belly as you breathe in and breathe out.
Notice the temperature of the air.
Notice if it's cooler as you breathe in and warmer as you breathe out.
Bring your awareness and your attention to the feelings and sensations in your body.
Notice how your body is feeling right now.
Next,
I will guide you through a body scan as I name each part of your body.
Take your awareness to that area of your body and consciously relax that part of your body.
Starting with your feet,
Bring all of your awareness into your feet.
Let your feet flop out to the sides as they fully relax.
Next,
Bring your awareness to your legs.
Say to yourself quietly in your mind,
My legs are relaxed.
Notice the feeling of total relaxation to wash over your legs.
Bring your awareness to the pelvis and the belly.
Say to yourself quietly in your mind,
My belly is relaxed.
Allow a feeling of deep relaxation to wash over your belly.
Bring your awareness to your chest.
Allow your chest to relax.
Next,
Say to yourself quietly in your mind,
My chest is relaxed.
Allow a feeling of complete relaxation to wash over your chest.
Next,
Bring your awareness to your shoulders.
Allow your shoulders to melt into the ground.
Say to yourself quietly in your mind,
My shoulders are relaxed.
Bring your awareness to your arms,
Hands and fingers.
Relax your arms and hands.
Let your fingers curl and say to yourself quietly in your mind,
My fingers and hands are relaxed.
Allow a feeling of complete relaxation to wash over your hands.
Bring your attention to your face.
Relax your eyebrows and forehead.
Relax your jaw.
Relax the muscles around your eyes.
Say to yourself quietly in your mind,
My face is relaxed.
Next,
Allow a feeling of complete relaxation to wash over your face.
Bring your awareness to your whole head.
Relax your head.
Say to yourself quietly in your mind,
My head is relaxed.
Bring your awareness to your whole body.
Feel your body laying down,
Supported by the earth.
Sense where your body comes into contact with the ground.
Allow your full body to relax.
Say to yourself quietly in your mind,
My whole body is relaxed.
I feel complete relaxation.
Allow a feeling of total relaxation to wash over your body.
Full body relaxation.
Spend a few moments allowing your awareness to connect deep within your body.
Slowly start to bring your awareness back into the room that you're in.
You can wiggle your fingers and toes.
Give a gentle stretch and slowly open your eyes.
Spending a moment reflecting on how you feel.
Right here,
Right now.
When you're ready,
You can finish the practice with a big stretch.
Slowly roll over onto your side.
Taking your time,
You can begin to sit up.
Namaste.
