This guided meditation involves a body scan to counter tension and stress build-up.
I'm your guide Shelly MacLean and I'm here to help you relax and release stress.
Now let's begin.
Start by finding a comfortable position.
Close your eyes if you feel comfortable and take a few deep breaths.
Inhaling through your nose and exhaling through your mouth.
Allow each breath to bring a sense of calmness into your body.
As you breathe,
Notice the gentle rise and fall of your chest and stomach.
Inhale deeply,
Allowing your lungs to fill with fresh,
Revitalizing air.
Exhale slowly,
Releasing any tension or stress.
Bring your awareness to your head and face.
Notice any tension in your forehead,
Jaw,
Or around your eyes.
Allow your eyebrows to soften.
Swallow and relax your jaw.
Maybe your lips curl upwards as you form a smile.
Imagine a warm,
Soothing light washing over your face,
Melting away any discomfort.
Let this light linger around your head,
Your eyes,
And your jaw for a few more breaths.
Slowly move your attention to your neck and shoulders.
Feel the weight of any burdens you may be carrying melt away.
Gently roll your head to the left,
Creating a half circle.
Take a breath in and now roll your head to the right.
With each breath,
Slowly move back to the left and then back to the right.
Breathe in again and then come back to the center.
As you breathe in and out,
Imagine a wave of relaxation flowing down your neck and shoulders,
Softening and releasing any tightness.
Extend your awareness down to your arms and hands.
Feel the energy flowing through them.
Close your hands tight and make a fist.
And now release by stretching and extending your fingers outwards.
Once again,
Make a fist and release.
Now slowly make tiny circles with your arms and your wrists,
Moving counterclockwise and now clockwise.
Picture any tension dissolving with each breath,
Leaving your arms and hands feeling light and free.
Bring your focus to your chest and upper back.
Inhale deeply,
Expanding your chest.
And exhale,
Allowing any tightness to melt away.
Again,
Take a deep breath into your chest.
Hold it as you fill your heart space with fresh oxygen and love.
As you breathe into this space,
Feel a sense of openness and ease in this area.
Shift your attention to your belly.
Notice any tightness or tension.
With each breath,
Allow your belly to rise and fall naturally,
Releasing any knots or tightness.
With each exhale,
Place your hands on your belly.
And for a few breaths,
Feel it expand and release.
Feel the support beneath your hips and lower back.
Sink into the bed or the ground beneath you.
Imagine any tension dissipating into the ground,
Leaving you with a sense of stability and comfort.
Sink deeper and deeper with each inhale and exhale.
Finally,
Bring your awareness to your legs and feet.
Feel the weight of your legs sinking into the surface beneath you.
Give them a little wiggle,
Releasing any residual tension in your thighs,
Calves,
And feet.
Let your legs and feet fall and relax into place.
Take a moment to scan your entire body.
Notice the areas that feel more relaxed and at ease.
Celebrate the release of tension.
And if there are any lingering areas of tightness,
Offer them your breath and attention.
Allowing them to soften.
As we near the end of this meditation,
Take a few moments to bask in the sensations of relaxation throughout your entire body.
When you're ready,
Gently bring your awareness back to the present moment.
Wiggle your fingers and toes and slowly open your eyes.
Carry this sense of calm and relaxation with you into the rest of your day.
Remember,
You can return to this meditation anytime you need a moment of peace and release.
If you found this meditation therapeutic or beneficial to your well-being,
Please share it with a friend,
Leave a review,
Follow my page for more pep talks and meditations designed to help you reduce stress so you can thrive in life.
Thank you and have a wonderful day.
