Welcome to this body scan guided meditation.
Find a comfortable position either sitting or lying down.
Making sure that you are warm and supported.
Gently close your eyes and take a deep breath in,
Allowing your body to relax with each exhale.
Let go of any tension or thoughts from the day.
Begin by bringing your attention to the top of your head.
Notice any sensations you may feel in your scalp,
Such as tingling or warmth.
Take a moment to relax and release any tension in this area.
Now bring your awareness to your forehead.
Notice if there are any furrows or lines of tension.
As you exhale allow the muscles in your forehead to soften and to relax.
Move your attention to your eyes.
Notice the weight of your eyelids as they gently close.
Release any strain or tension around your eyes,
Allowing them to rest deeply.
Shift your focus to your cheeks and jaw.
Notice if there is any tightness or clenching in this area.
With each breath out let go of any tension,
Allowing your cheeks and jaws to soften and to relax.
Bring your awareness to your neck and to your shoulders.
Notice any tightness or heaviness in this area.
As you exhale imagine the tension melting away,
Leaving your neck and shoulders feeling light and free.
Now direct your attention to your arms and hands.
Notice the weight of your arms as they rest comfortably.
With each breath out release any tension in your arms,
Allowing them to become loose and relaxed.
Feel the warmth and relaxation spreading down into your hands and to your fingertips.
Shift your focus to your chest and to your stomach.
Notice a gentle rise and fall of your breath,
Bringing a sense of calmness and relaxation to this area.
With each exhale feel your chest and stomach softening and expanding.
Move your attention to your back.
Notice any areas of tightness or discomfort.
As you breathe out imagine any tension in your back dissolving,
Leaving your spine feeling long and supported.
Bring your awareness to your hips and to your pelvis.
Notice any sensations or areas of tension in this region.
With each breath out allow your hips and pelvis to relax,
Releasing any strain or tightness.
Now direct your attention to your legs and feet.
Notice the weight of your legs as they rest comfortably.
With each exhale feel the muscles in your legs and feet becoming loose and relaxed.
Allow a sense of grounding and stability to flow through your legs and into your feet.
Slowly bring your attention to your whole body as a whole.
Feel the sensation of relaxation and calmness flowing through every cell of your entire being.
Take a moment to appreciate the deep state of relaxation you have cultivated.
When you are ready slowly bring your awareness back to your physical surroundings.
Wiggle your fingers and toes,
Gently stretch your body and open your eyes.
Allow the sense of deep relaxation and calmness to stay with you as you go about your day.
