Let's begin by taking a moment to allow your bodies to settle in a comfortable position.
You may close your eyes or keep them slightly open,
Willing the spine to lift and the shoulders to soften.
Today we will practice a short body scan.
Checking in with our bodies helps to settle the mind and to notice what physiological sensations and emotions might be present at this time.
Begin by taking a full breath in through your nose and out through your mouth.
Your affirmation or your mantra during this meditation is as follows.
I give myself permission to relax.
I give myself permission to let go.
I give myself permission to relax.
I give myself permission to let go.
Starting at the top of your head and focusing on your face,
Your neck,
Feeling your head heavy.
Notice any sensations or movements or any stress that you may be holding in this area.
Breathing in,
Breathing out.
Take your awareness to your shoulders and your chest,
Your arms,
Your hands and your fingers.
Clench each hand tightly and then relax,
Allowing all the tension in your upper body to be released.
Breathing in and breathing out.
Take your awareness now to your upper back and your lower back.
Drawing in your shoulder blades tightly and then relaxing so that all the tension from your lower back and your upper back are released.
Remembering to give yourself permission to relax and let go.
Notice now your belly,
Feeling it rise and fall with every breath,
Every breath that allows you to breathe in peace and calm and to breathe out stress,
Anxiety or tension.
Noticing now your hips,
Your thighs,
Your calves,
Your ankles,
Feet,
And toes.
Tightening the big strong muscles in the lower parts of your body.
Breathing in and breathing out.
Relax.
Feel the heaviness of your body.
Allow yourself to feel at peace.
Allow your body and your mind to let go.
Breathing in,
Breathing out.
Allow your mind to be free,
Free of fear,
Free of stress.
Free of anxiety.
And then allow your body to follow.
You are relaxed.
You are calm.
You are at peace.
Breathing in and breathing out.
And as you very slowly bring your awareness back,
Back into your body,
Back into this very present moment.
Become aware of the sensations of relaxation and slowly begin to open your eyes.
