Ok,
So find a comfortable position,
Either sitting or lying down.
Allow your eyes to gently close and bring your focus to your breath.
Notice the natural rhythm of your breathing without trying to change it.
Simply observe the rise and fall of your chest and belly.
Let's begin by focusing on your feet.
Feel the connection between your feet and the surface beneath you.
Notice any sensations,
Warmth,
Coolness,
Tingling,
Or even a sense of heaviness or lightness.
If you don't feel anything,
That's perfectly ok.
Just bring your focus to this part of your body.
Now gently shift your attention to your lower legs.
Sense the muscles,
Bones,
And skin here.
Are there any areas of tension?
If you find any,
Imagine your breath flowing to that spot,
Helping it to soften and release.
Give your focus up to your knees.
Notice the sensations within and around your knees,
Appreciating the way they support your body.
Again,
If you detect any discomfort,
Allow your breath to bring ease and relaxation to this area.
Now guide your focus to your thighs.
Sense the weight of your thighs against the surface you are on,
Feeling the muscles and noticing any tension or relaxation.
Breathe into your thighs,
Allowing them to soften with each exhale.
Next,
Bring your attention to your hips and pelvis.
Notice how this area feels in contact with the surface beneath you.
Be aware of any tightness or discomfort.
And with each breath,
Allow your hips to relax,
Releasing any tension you might be holding there.
Now shift your focus to your lower back.
Notice the rise and fall of your belly as you breathe.
If you feel any tightness in your lower back,
Imagine your breath relaxing those muscles.
Feel your abdomen expanding gently as you inhale and softening as you exhale.
And now bring your attention to your chest and upper back.
Notice the movement of your chest as you breathe in and out.
Feel the expansion and contraction of your chest.
If you detect any tension,
Allow your breath to help release it,
Creating a sense of space and ease in your chest.
Now move your attention to your shoulders.
Notice how your shoulders feel.
Are they tense or relaxed?
And if you sense any tightness,
Let your shoulders drop and soften as you breathe out.
And guide your focus down your arms now,
From your shoulders to your elbows and then to your wrists.
Notice the sensations in your arms,
The weight of them resting by your sides,
And the feeling of the muscles and skin.
Breathe into your arms,
Allowing any tension to melt away.
Now bring your attention to your hands.
Feel the sensations in your palms,
The backs of your hands and your fingers.
Notice if there is any tingling or warmth.
Let your hands relax completely,
Releasing any last bits of tension.
And then finally,
Bring your focus to your neck and throat.
Notice how your neck feels,
The muscles that support your head,
And any tightness or discomfort.
Breathe gently into this area,
Allowing it to relax.
And now move your focus to your face.
Notice your jaw.
Let it soften.
Relax your cheeks,
Your eyes,
And your forehead.
Allow any tension in your face to dissolve.
Keeping your face feeling smooth and at ease.
Take a moment now to scan your entire body,
From the top of your head down to your toes.
Notice how your body feels as a whole.
Feel the sense of relaxation and calmness that you have created.
And as we begin to close this meditation,
Take a few deep breaths,
Feeling the air,
Feeling your lungs,
And then gently releasing it.
And when you are ready,
Start to bring your attention back to the room around you.
Wiggle your fingers and toes,
Stretch if that feels good,
And slowly open your eyes.
Take this sense of calm and relaxation with you into the rest of your day.
