Welcome to this guided meditation,
The wave of relaxation body scan.
Find a quiet and comfortable place to sit or lie down where you won't be disturbed and gently close your eyes.
Take a deep breath in and as you exhale let go of any tension or stress in your body.
Imagine yourself on a beautiful beach with golden sand beneath your feet.
You can feel a gentle breeze on your skin and the warmth of the sun on your face.
As you stand at the shoreline you see the vast expanse of the ocean stretching out in front of you.
Hear the gentle calm rhythmic sound of the ocean waves crashing against the shore.
Creating a soothing melody that calms your mind.
Now bring your attention to your feet.
Visualize the waves gently washing over your feet.
Inch by inch as if they are massaging away any tension or discomfort.
Feel the water flowing gently against your feet.
Bringing a sense of relief and relaxation.
Allow any stress or worry to be carried away by the waves.
Leaving you feeling calm and at peace.
Move your focus up to your lower legs and to your knees.
Visualize the waves slowly moving up your legs.
Bringing a sense of deep relaxation to your muscles and joints.
Feel the water gently swirling around your calves and your knees.
Releasing any tightness or tension.
As the waves wash over you let go of any lingering worries or concerns.
Allowing yourself to sink deeper into a state of calm.
Now shift your attention to your thighs and hips.
Picture the waves flowing up your legs.
Reaching your thighs and hips.
Feel the water gently soothing and relaxing these areas.
Releasing any stored tension or discomfort.
Allow yourself to surrender to the sensation of the waves.
Letting go of any stress or worry that may reside in this part of your body.
Bring your awareness to your lower back and to your stomach.
Imagine the waves slowly moving upward.
Reaching your lower back and your stomach.
Feel the water gently massaging those areas.
Loosening any knots or tightness that may be present.
As the waves wash over you.
Visualize any stress or worry being carried away.
Leaving you feeling safe and at ease.
Now focus on your chest and your upper back.
Picture the waves moving up your body.
Reaching your chest and upper back.
Feel the water gently flowing to these areas.
Allowing any tension or tightness to dissolve.
With each wave,
Imagine all your worries and stresses just being washed away.
Leaving you with a deep sense of calm and peace.
Now shift your attention to your shoulders and arms.
Visualize the waves flowing down your arms.
From your shoulders to your fingertips.
Feel the water gently washing over your shoulders.
Releasing any tension in this area.
As the waves travel down your arms.
Imagine them washing away any stress or worry that may reside there.
Leaving your arms feeling light and relaxed.
Now bring your awareness to your neck and your head.
Picture the waves moving up your neck.
Gently massaging away any tension or tightness.
Feel the water gently flowing down your face.
Serving your facial muscles and releasing any stress.
As the waves wash over your head.
Imagine all worries and concerns being carried away.
Leaving you with a clear and peaceful mind.
Take a moment to feel the sense of safety,
Calm and peace that you have cultivated within.
Allow yourself to embrace this state of deep relaxation for a few more moments.
Listening to the rhythmic sound of the ocean waves.
When you're ready.
Slowly bring your awareness back to your body.
Wiggle your fingers and toes.
Gently stretch your body.
And open your eyes.
Carry the sense of relaxation and peace with you throughout your day.
Knowing that you have cultivated a safe and calm space within.
May you always find peace and serenity in the wave of relaxation.
And may it bring you lasting tranquility and peace.
