Welcome to today's meditation.
The meditation we're going to do is a simple one called the body scan.
It's perfect if you're looking to relax yourself maybe in the middle of the day just to reset your nervous system or you're about to go to sleep and you just want to relax your body,
Calm yourself down after a long day.
So find a comfortable position where you're sitting with your legs crossed or maybe feet on the floor in a seated position.
Take a moment just to set your intention,
Sitting up straight,
Not slouched,
Not lying back.
Unless perhaps if you wish to go to sleep after this meditation then you may want to relax and maybe even lie down.
Just closing your eyes if they're not closed already.
Setting your intentions just to relax,
Calm yourself,
Reset.
Noticing your breath,
Inhalation,
Exhalation,
In and out through the nose and then bringing your attention to the top of your head,
Top of your scalp and just hearing a voice within as your attentions on that part of your body and just saying relax.
Even saying out loud if you wish to.
And we're going to repeat this on different sections of the body all the way down until you're completely relaxed.
And so bringing your attention to the left-hand side of your head,
Your scalp and just relaxed.
And the right-hand side of your scalp,
Just having the intention for it to relax.
And the back of your head,
Your scalp,
All the follicles,
All the muscles just relax.
The muscles in your forehead,
Just relax now.
The muscles around your eyes,
Your temples,
Relax.
Hearing yourself say it,
The muscles around your nose,
Your lips,
Your jaw,
Your chin,
Relax.
Releasing any tension from the day.
Your face should feel completely relaxed now.
The muscles around your neck,
The front,
The back,
The sides,
Relax.
The muscles from your neck to your shoulders,
Relax.
All the tension in the muscles,
Just letting it go,
Being released.
And you notice from the top of your head all the way down to your shoulders,
Completely relaxed.
Inhalation,
Exhalation,
Letting go of any worries from the day.
Calming yourself down through breath and attention.
And the muscles in your chest,
Around your shoulders,
Just relax.
The muscles in your solar plexus,
In your stomach,
Just relax.
Letting go of anything from the day.
The muscles in your upper back,
Relaxed.
Letting go of any tension,
Any holding.
The muscles in your mid-back,
Your lower back,
Just releasing.
Just your attention there.
Any thoughts can just drift away.
The muscles in your glutes,
Just relax.
Your hips,
The front,
The back,
The sides,
Just relax.
The muscles in your legs,
Your calves,
Relaxed.
The muscles in your feet,
Everything just relaxed.
And I'm just going to leave you for a moment,
Just to be with your body from the top of your head down to the tips of your toes,
Completely relaxed.
Letting go of any tension from the day.
And I'll come back in a minute,
I don't mind the time.
I'll just let you enjoy this peace and calm for a while.
And so bringing your attention to your body again,
Congratulating yourself on a wonderful meditation just to calm and relax yourself completely.
Letting go of any of the worries and concerns.
And if you're around the middle of the day,
Just doing a reset,
Then enjoy the rest of your day in this calm,
Relaxed state.
And if this is maybe the end of the day,
After work or maybe just before bed,
Then enjoy this state now.
And thank you for meditating with me.
