Welcome to your body scan meditation.
This practice is designed to guide you into a state of deep relaxation.
Take some time now to get comfortable lying down on your back.
Make any adjustments you need to feel comfortable and supported.
Allow yourself to release all effort and simply be as you gently close your eyes.
Notice the rhythm of your breath as you breathe naturally.
No need to change your breath or try to breathe in any specific way.
Simply notice the subtle cadence of your belly and chest as you inhale and exhale.
With each exhale,
Feel your body relax a little bit more deeply,
Releasing about 10% more tension with every breath out.
Gently bring your awareness to the feeling of your body resting on the surface beneath you.
Notice how it supports you,
Inviting you to become heavier.
Bring all of your awareness to your feet.
Feel the muscles of your toes softening and relaxing.
Sweep the feeling of relaxation across both your feet,
Your soles,
Heels,
Top of the feet.
Feel both of your feet become heavier.
Now gently shift your awareness to your legs,
Allowing the relaxation to sweep through your ankles,
Your calves,
Knees,
Thighs,
Up towards your hips,
Feeling your legs grow heavy.
Feel the relaxation rising upward toward your pelvis,
Up to your feet.
Upward toward your pelvis,
Allowing it to release and relax.
Invite the relaxation to spread through your abdomen,
Around your ribcage.
Continue inviting relaxation to your heart space and all the way down your spine.
Feel the fingers on both your hands softening and growing heavier,
The tops of your hands relaxing,
Palms of your hands,
Your wrists,
Forearms,
Upper arms,
Up through your shoulders and into your neck.
Feel all the muscles around the front and back of your neck slowly release and relax.
Bring awareness to your jaw,
Your tongue,
Allowing them to let go completely.
Relax your entire face,
The muscles around your eyes,
Your temples,
Your forehead,
Your scalp.
Feel your entire head relaxing.
Gently bring your awareness back to your breath.
Inhale deeply and slowly lengthening the breath and exhale slowly sinking deeper into relaxation.
Take a moment to acknowledge and appreciate the time you've dedicated to your well-being.
I thank you for trusting me to guide you in this practice.
