Hello my friends,
This meditation is going to be focused on relaxing your body and helping you experience a little bit greater sense of calm and peace.
So I want you to start either in an upright sitting position or lying flat on your back.
Make sure you're comfortable.
And then we're going to work through a breathing exercise.
So you're going to put a hand on your chest and a hand on your belly.
And as you breathe in,
I want you to experience your belly expanding.
And then as you breathe out,
Your belly will fall back to its resting place.
We're going to go through and count to four.
So as you breathe in,
Two,
Three,
Four,
And then hold at the top,
Two,
Three,
Four,
And then exhale,
Two,
Three,
Four.
Again,
At the same pace,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
And exhale,
Two,
Three,
Four.
As you keep focusing on this style of breathing in this area of your body at this pace,
I'm going to walk you through a body scan.
So I want you to bring your awareness up towards your head and face to the muscles around your eyes,
Around your mouth,
And at the base of your head.
Use your inhale to bring awareness to these spaces and feel any tension you might be holding here.
And then use your exhale to release that tension.
So inhale with awareness and exhale with relaxation.
Inhale with awareness and exhale with relaxation.
Now bring your attention down towards your neck and your shoulders and do that same exercise here.
With each breath in,
Notice if your muscles are holding tension here,
Either helping you stick out your chin or squeeze your shoulders up to your ear.
And with the exhale,
Use a nice relaxed breath to release your neck and your shoulders.
Inhale with awareness and exhale to release.
Now we're going to move down towards your chest and your upper back.
Notice if you're squeezing your shoulders towards the front of your body or if there's an arch in your upper back.
And with each breath in,
Feel that muscle tension so that you can release it on your breath out.
Bring our way down your arms towards your elbows,
Your wrists and your fingers.
Notice if you're holding your hands in any certain position or clenching your fists or fingers closed.
Sometimes wiggling your fingers a bit helps you feel that tension so that then you can relax afterwards.
Inhale to experience the tension and exhale to release.
Next we're going to your center,
So your belly,
Your lower back and your pelvic floor.
This spot is a little bit different,
So on your inhale this time,
I want you to think about an expansion happening in all directions as if there's a balloon inside your belly.
So when you inhale,
You should expand and then the exhale creates relaxation.
Inhale to expand your belly,
Your back and your pelvic floor outward and exhale to return to rest.
Inhale to expand and exhale to return to rest.
Now bring your attention towards your hips and your thighs.
Notice if you're squeezing your quads or your hip flexors,
If your hips are pointing in any certain direction other than straight forward.
Use your inhale to experience the tension in these muscles and your exhale to release.
Inhale with awareness and exhale to release.
Next stop is your knees and your thighs and then your calves down below.
Notice if your knees are bent or so straight they're locked out.
Inhale that sensation on the inhale and exhale to release that tension.
Inhale with awareness and exhale relaxation.
Finally we have your ankles,
Your feet and your toes below.
Similar to your hands and your wrists if you wiggle your toes around sometimes you'll be able to notice tension you don't initially feel.
Breathe in with awareness to feel that tension that's present and exhale to release.
Finally I want you to bring your awareness to the space along that journey that either felt the most tense or where you most experienced discomfort or pain and spend a few more breaths at your own pace trying to release any remaining tension in that area.
Inhale with awareness and exhale to release any remaining tension.
As we come to a close of this body scan pay attention to what your body feels like.
Do you feel that sense of calm,
Peace and relaxation?
Try to notice throughout your day when your body doesn't feel like this.
Be mindful of those moments in your day that tend to create tension and consistently try to come back to this relaxed space either with this meditation or your own quick scan.
Go ahead and start to wiggle your fingers around and wake yourself back up a bit and when you're ready you can go on with the rest of your day.
Thank you guys for joining me.
Have a magical rest of your day.
