Hello,
Today I'm going to take you through a body scan that will allow you to release,
Relax,
And remove tension from your body.
You can sit comfortably with your feet flat on the floor,
Hands comfortably on your lap,
Or relax lying down.
This meditation can be used in the morning or at night to drift away to sleep.
Allow your eyes to gently close.
To begin,
Take a large deep breath in and release.
Take two more,
Slowly releasing any tension and letting your body relax in the position you're in.
Become aware of your left foot,
Each toe moving up to your ankle.
Release any trapped stress in the joints and between the toes.
Move to your left calf,
Left knee,
Left thigh,
And the left side of your torso.
Re-adjust and relax.
Let's continue moving up to your left shoulder,
Moving down your shoulder into your upper arm,
Through the elbow,
Through the wrist,
Each finger,
And finally your thumb.
Let the left side of your face relax,
Starting with your left eye,
Left cheek,
And the left side of your scalp.
If you haven't already,
Relax your jaw,
Let your tongue drop down from the roof of your mouth,
Relaxing it down into your mouth.
Take a deep cleansing breath in,
Hold,
And release out through the mouth,
Sighing.
Let's move to the right side of your body.
Become aware of your right foot,
Each toe moving up into your ankle,
Relaxing each muscle and joint.
Let's relax the right calf,
The right knee,
The right thigh,
And the entire right side of your torso.
Moving up to your right shoulder,
Release any tension in the shoulder.
Move down into your upper arm,
Let the relaxation flow into your right elbow,
Through your wrist,
Into each finger,
And finally your thumb.
Relax the right side of your face,
Your right eye,
Your right cheek,
And the entire side of your right scalp.
Again,
If you haven't done so already,
Ensure your jaw remains relaxed with your tongue off the roof of your mouth.
Let's take in a deep cleansing breath again,
Hold,
And release through your mouth with a sigh.
Relax your stomach,
Your chest,
Take in a deep breath,
And release.
Now concentrate on relaxing your entire spine,
Starting from the top of your neck down to the base of your buttocks.
Anywhere you're now still feeling tension,
Take a deep breath and direct that deep breath into the area.
Hold and release.
Do this again for any tension still remaining in the body.
Note how heavy your feet,
Hands,
And body feel.
Take in this feeling,
Knowing it's from the work you've done to relax and release the tension and stress in your muscles.
With this heaviness comes a new energy.
Bask in the energy of this newness within your body.
Take another long,
Deep breath in and relax.
I wish you well in your days,
Encounters,
And if this is being used before bed,
I wish you a luxurious,
Deep,
And restful sleep.
Namaste.
