Hello,
I am Rashid Zahidi,
Creator and author of the Emo Gym Journal,
A journal and workbook for emotional awareness and for balancing your wheel of life.
Welcome to this deep rest meditation and body scan practice.
Find a comfortable position,
Either sitting or lying down,
And gently close your eyes.
Begin by bringing your awareness to your breath.
Notice the sensation of the breath as it enters and leaves your body.
Feel the rise and fall of your chest or the expansion and contraction of your belly and your abdomen with each inhale and each exhale.
Now shift your attention to your body,
Starting from the top of your head.
Gently scan down through your body,
Bringing a gentle awareness to each part of your body.
Notice any areas of tension or discomfort,
But try not to judge or analyze them.
Simply observe.
Now relax the muscles in your face,
Your forehead,
Around your ears,
Muscles in your cheeks,
Muscles in your neck and around your neck.
Slowly,
Working your way down,
Relax your shoulders,
Loosen them up,
Relax your arms,
Relax your hands,
Relax your fingers,
Relax your chest,
Relax your stomach and the muscles around your stomach.
Feel and relax your muscles around your thighs and all surrounding areas.
Your knees,
Calves,
Ankles,
The rest of your feet and your toes.
As you continue to scan down through your body,
Imagine each breath bringing a sense of relaxation and ease to the areas you've been scanning and the areas you've scanned.
Feel any tension melting away with each exhale,
Leaving you feeling lighter and more at peace.
Notice yourself sinking into your chair,
Sofa or bed or whatever surface you are leaning up against or laying on and feel these sensations with your eyes closed still.
Now bring your attention to your thoughts.
Notice any thoughts that arise without getting caught up in them.
Again,
Just observe.
Imagine them as clouds passing across the sky of your mind,
Coming and going without attachment or imagine them as cars passing by as you are sitting safely away from the side of the road.
Remember that it's natural for the mind to wander.
When you notice your attention drifting,
Gently guide it back to your breath and the sensations in your body.
Continue to rest in this state of deep relaxation for as long as you like,
Allowing yourself to fully surrender to the present moment.
When you are ready,
Slowly begin to bring your awareness back to your surroundings.
Wiggle your fingers and your toes.
Gently stretch your body and when you feel ready,
Open your eyes and awaken feeling joyful,
Feeling rested and feeling energetic.
