Welcome to your body scan for relaxation meditation.
Begin by finding a comfortable seated or lying down position with your spine straight but not rigid,
Allowing for the full capacity and depth of your breath.
When you feel ready,
Begin to allow your eyes to soften and gently drift closed.
Without focus or concentration,
Notice the natural rhythm of your breath.
You'll begin your meditation by going through three cycles of box breathing.
Box breathing is an excellent way to reduce stress,
Improve focus and concentration,
And to help balance your nervous system.
Begin by inhaling 2,
3,
4,
5.
Hold 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
And hold 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Hold 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
And hold 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Hold 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
And hold 2,
3,
4,
5.
Upon completion,
Allow your breath to return to its natural cadence and rhythm.
Bringing your attention to the top of your head,
Notice any sensations you may be feeling in your scalp,
Forehead,
And the muscles around your eyes.
Gently begin to soften these areas as you inhale and exhale.
With each breath,
Imagine any tension melting away,
Leaving your forehead and scalp feeling light and relaxed.
Shift your focus to your face and jaw.
Notice if there's any tightness or discomfort.
And as you breathe,
Allow the muscles in your face and jaw to soften and release any tension you may be feeling.
Moving your awareness down to your neck and shoulders,
Take a few moments to observe any sensation in this area.
With each breath,
Envision the tension dissolving,
Leaving your neck and shoulders feeling loose and at ease.
Guiding your attention down through your arms,
Chest,
And abdomen,
Notice,
Without focus or concentration,
Anything you may be feeling.
Maybe it's warmth,
Coolness,
Or even tightness.
With each breath,
Encourage the muscles in these areas to relax and let go of any stress or tension.
As you melt down your body to your hips,
Pelvis,
And thighs,
Bring your awareness to anything in this part of your body that may present itself.
Breathe into any areas of tension,
Allowing the relaxation to extend through your lower body,
Releasing any tightness in your muscles.
Shift your focus to your knees,
Calves,
Ankles,
And feet.
Take a few deep breaths and imagine any remaining tension flowing out of your body and into the earth beneath you,
Leaving your legs and feet feeling completely relaxed and at peace.
Take a moment to breathe deeply and experience the sensation of relaxation flowing through your entire body.
Notice the heaviness of your body in contrast to the lightness of your breath.
Bask in the glow of relaxation you've just created for yourself.
Shift your awareness back to the gentle inhale and exhale of your breath.
When you feel called,
Begin to bring slight movement back into your body,
Wiggling your fingers,
Stretching your toes,
Gently shifting from side to side.
When you feel ready,
Begin to allow your eyes to gently open and reacclimate to the room you are in.
Thank you for allowing me to be a part of this time that you've taken for yourself today.
Remember,
You can always return to this meditation and your box breath whenever you feel you need a moment of calm and relaxation.
Namaste.
