Hi there!
My name is Peter.
And welcome to this body scan meditation Find a comfortable position.
You can lie down on your back or you can sit in a comfortable chair.
Let your arms to rest by your sides.
If you are lying down,
Let your feet drop open.
Gently close your eyes or look softly at the ceiling.
Take a deep breath in.
Through your nose.
And let it out through your mouth with a big sigh.
One more time.
Breathe in deeply.
And let it go.
Feel yourself relax.
Now just breathe normally.
You don't need to do anything special.
Just feel your breath move in.
If your mind starts to think about other things,
That's okay.
That's just okay.
It's normal.
When you notice it.
Just bring your attention back to my voice.
Let's start with your feet.
Bring all your attention to your toes.
What do you feel there?
Do they feel?
Warm on.
How do you feel?
Any tingling sensation.
Or maybe you feel nothing at all.
Everything is okay.
Now,
Feel the bottom of your feet.
Your heels and the tops of your feet.
Feel how your heels touch the floor.
When you breathe out.
Let your feet completely relax.
Slowly move your attention up to your lower legs.
Feel your calves resting on the floor or the chair.
Let the muscles become soft.
Move your attention up to your knees.
And then to your thighs.
Your thighs are big and strong.
Let them rest.
Imagine your breath making these muscles soft.
And heavy.
Feel your hips and your bottom Feel the weight of your lower body sinking into the floor.
Let go of all tension here.
Move up to your lower back and your belly.
Feel your belly go up when you breathe in.
I feel it.
You breathe out.
Now fill your eyes.
And your chest.
Feel how your ribs move with every breath.
You can also feel your heart beating.
It is steady.
And calm.
Move your attention to your shoulders We often hold trust there.
Let your shoulders drop down.
Let them melt into the floor.
Let that relaxed feeling flow down your arms,
Elbows and wrists.
Feel again.
Now focus on your hands and fingers.
Feel your bones.
The back of your hands.
And every single finger.
You might.
Feel a little warmth there.
Bring your attention to your neck and your throat.
Feel the air move through your throat when you breathe Focus on your job.
Do not bite your teeth together.
Let your jaw relax.
At your dome.
Rests softly in your mouth like it's floating.
Relax your lips.
Your cheeks.
And your eyes.
.
.
Your eyelids feel heavy and quiet.
Make your forehead smooth and relaxed.
Your whole face is now completely soft.
Now feel your whole body at the same time.
From your toes all the way up to the top of your head.
Your whole body is breathing.
Your whole body is resting.
You are safe.
You are gone.
Enjoy this quiet moment for a little longer.
Slowly bringing your attention back to the room.
Listen to the sounds around you.
Feel the surface beneath you.
Start to move a little bit.
Wiggle your fingers.
Wiggle your toes.
Take a deep breath in.
Stretch your arms over your head.
And when you're ready.
.
.
Gently open your eyes.
Take this calm feeling with you for the rest of your day or night.
Thank you for practicing with me today.
Sweet dreams.
