Illusion,
Welcome to this guided practice and body scan meditation.
This body scan can be performed while laying down,
Sitting,
Or in other comfortable postures.
Your comfort is the main objective here.
Begin by bringing your attention into your body.
You can close your eyes if that's comfortable for you.
Notice your body,
Feeling the weight of your body on the chair,
On the floor,
On the bed,
Or other supported surface.
Settle in and relax.
Take a few deep breaths.
As you take a deep breath,
Bring in more oxygen,
Enlivening the body.
And as you exhale,
Have a sense of relaxing more deeply.
Keep breathing,
Allowing the natural flow of your breath to fill your body.
You can notice your feet on the floor or the surface beneath you.
Bring your awareness to the sensations of your feet,
The weight and the pressure,
Vibration,
And energy.
You can notice your legs,
Pressure,
Pulsing,
Heaviness,
Lightness.
Notice your back.
Release any tension.
Relax.
Now bring your attention into your stomach area.
If your stomach is tense or tight,
Let it soften.
Take another breath.
Notice your hands.
Are your hands tight or tense?
See if you can allow them to soften now.
Notice your arms.
Feel any sensation in your arms.
Let your shoulders be soft.
Bring your awareness to your neck and throat.
Let them be soft.
Just relax.
In your jaw,
Let your face and facial muscles be soft.
Then notice your whole body present.
Take one more breath.
Be aware of your whole body as best you can.
Take another deep breath.
When you're ready,
Start bringing your awareness back into the room you're in and open your eyes.
You can stay here for as long as you want or you can start to wiggle your toes.
Looking around,
Bringing awareness to the room you're in,
The space you're in.
Feeling better than you did before.
Now go about your day feeling confident,
Feeling relaxed,
Feeling centered.
Namaste.
