This meditation is designed to bring awareness to your body through imagery scanning.
By visualizing each body part you will notice where you are holding tension and release it through breath.
Begin by sitting or lying down in a comfortable position.
Take a deep breath and stretch out your arms and your legs.
Spread your fingers and your toes.
When you breathe out let all the tension in your body go.
Feel your body beginning to melt below you.
Feel the ground supporting you.
Take a few natural breaths and start to notice what your breathing feels like.
Just notice it.
Take a deep breath in filling up your belly.
Breathe out deflating your belly.
Do a couple more just like that.
Now just breathe to your natural rhythm.
Bring your awareness to your toes.
Feel any sensations,
The air around you,
Your clothes touching your skin,
The pressure of your heels touching the ground.
Slowly start to move up to the top and the soles of your feet.
Feel any sensations such as tingling,
Humming,
Or vibrations.
Feel the temperature on your skin.
Skin the back and front of your lower leg.
Move up to your knees.
Notice if the muscles around your knees,
Feel tension.
If they do,
Take a deep breath into that area and visualize it letting go.
Move up to your lower and upper thighs.
And your hips.
Feel the weight of your hips on the ground under you.
Bring your awareness up to your stomach.
Let go of any tension in your belly and your waist.
We carry a lot of tension in our bellies.
Let it go.
Scan your mind up to your lower ribs,
All the way through your rib cage to your upper chest.
Come up to your shoulders.
Slowly go down both arms over your biceps,
Triceps,
And forearms,
All the way over your hands to your fingertips.
Feel any sensations in your hands and fingers.
Let all the muscles in your hands and fingers melt.
Slowly move up your arm back up to your shoulders.
Bring your mind's eye up through your neck,
Over your throat,
To your chin and jaw.
If you feel tension around your jaw and mouth,
Let it go.
Relax your tongue in the back of your mouth.
Move up over your nose,
Cheeks,
Eyes,
And forehead.
Let all of those muscles in your cheeks,
Eyes,
And forehead go.
Feel the muscles in your ears relax.
Once your muscles in your face have relaxed,
Move to the crown of your head.
Feel the muscles on the top of your head relax.
For the next minute on your own,
Slowly scan all the way back down through your whole body until you reach your toes again.
Relax your tongue in the back of your head.
Relax your tongue in the back of your head.
Relax your tongue in the back of your head.
You have now completed your body scan,
Bringing awareness to all areas of tension in your muscles.
Throughout the day,
Check in with your body.
If you feel areas of tension,
Take a minute and breathe into those areas.
Slowly start to wiggle your fingers and toes.
Move your head back and forth.
Gently rock your hips.
Stretch out your arms and legs one last time.
Take a deep inhale and exhale.
Slowly open your eyes.
Notice the room and everything around you.
Notice the difference from when you began this exercise.
When you're ready,
Slowly rise and have a great day.
Relax your tongue in the back of your head.
Relax your tongue in the back of your head.
