Welcome.
Today we will be doing a body scan meditation for stress relief.
Find a comfortable position.
You can be lying down,
Sitting up,
However you'd like.
Just ensure that you feel like your body is supported while we do this meditation.
Anytime if you notice that your mind wanders during this meditation,
Just notice where it's gone and gently bring it back to the area of the body that we are currently focusing on.
I invite you to gently close your eyes or soften your gaze towards the floor.
There is nothing you need to do right now.
Know where you need to be except right here in this moment.
And we'll begin by taking three deep intentional breaths together.
Inhale slowly through your nose,
Filling your lungs completely.
And exhale,
Letting go of any tension that you might be holding.
Again,
Another deep breath in,
Drawing in calm and peace.
And a long,
Slow breath out,
Releasing any thoughts or worries from the day.
And one more time,
Inhaling deeply,
Feeling your abdomen rise.
And exhale fully,
Allowing your abdomen and shoulders to drop and your body to settle even further.
Now,
Allowing your breath to return to its natural,
Easy rhythm.
You don't need to change it in any way.
Just simply observe the gentle flow of air moving in and out of your body without effort.
We will now begin a gentle body scan,
A practice of bringing mindful awareness to different parts of your body.
Simply noticing any sensations or lack of sensations that are there without judgment.
This is a wonderful way to check in with yourself and release the subtle stress that accumulates throughout our day.
Begin by bringing your attention down to your feet.
Notice your heels,
The soles of your feet and your toes.
Notice any contact your feet make with the floor or the surface that they're resting on.
If you don't notice any sensations in the feet,
Just notice the lack of sensations.
You can try to wiggle your toes to see if you can bring sensation into your awareness.
And any sensations or lack of sensations you notice,
Just simply acknowledge them,
Allowing them to be as they are.
And send a soft,
Gentle breath down to your feet,
Imagining the breath,
Bringing relaxation and releasing tension from this area.
And now slowly move your awareness up into your ankles and lower legs.
Noticing any sensations in your calves and shins.
These are parts of our body that carry us throughout our day.
Offer them a moment of gratitude and relaxation.
Noticing the muscles softening.
Now shift your attention to your knees and thighs.
Noticing any connection with the surface below you,
Supporting you.
Allowing the larger muscles in your thighs to become heavy and completely at ease.
Allow your awareness to travel up to your pelvic area and hips.
This is often a place where we unconsciously hold stress and tension.
Simply breathe slowly and comfortably into this area.
Allowing every exhale to bring a wave of warmth and release,
Washing over your hips,
Softening any tension or holding that's there.
If you notice any thoughts or feelings pop up,
While we are exploring this area of the body,
Just simply acknowledge them and bring your attention back to the sensations in the hips.
Now bring your attention to your abdomen and lower back.
Notice the gentle movement of your belly up and down as you breathe.
Allow your stomach to be soft.
If you're noticing any stress or nodding in your gut,
Just simply observe it with kindness.
And breathe now into your lower back,
Releasing any tension there.
Now gently move your focus to your chest and upper back.
Notice the rise and fall of your chest with each breath.
Notice your heartbeat within your ribcage.
Continuing to use our breath to allow your upper back to relax,
Letting go of the burden of the responsibilities that you carry.
And gently guide your attention now to your hands and arms,
Starting at your fingertips,
Noticing any tingling or warmth or any other sensations or lack of sensations there.
And continue to move up through your palms,
Wrists,
Forearms,
And elbows,
All the way up to your shoulders.
Your arms and hands work so hard for you.
Allow them this moment of complete rest.
And notice your shoulders dropping away from your ears.
Finally,
Bring your awareness to your neck,
Throat,
And head.
Notice your jaw.
If it's clenched,
Gently allow it to soften and hang loose.
Allow your tongue to be relaxed in the mouth.
Release your eyebrows and allow your forehead to smooth out.
And take a moment to feel your entire body resting here,
From the tips of your toes to the crown of your head.
Notice the overall feeling of your body.
You have created a space of calm and safety within yourself.
Any stress that was present is now acknowledged and gently released.
You are grounded,
Peaceful,
And fully present.
Carry this feeling of deep relaxation with you as you prepare to conclude this practice.
Begin to notice the sounds around you.
Begin to move your body by wiggling your hands and toes.
And when you're ready,
You can gently open your eyes,
Noticing what's in the room around you,
And bringing the sense of calm awareness through the rest of your day.
This practice is now complete.
Thank you for taking the time for yourself to do this meditation with me.
