Welcome to this body scan guided meditation.
For the next 10 minutes I will be guiding you to focus on different parts of the body and also paying attention to your breath.
I would like you to find a nice comfortable place to sit or preferably laying down and somewhere you will not be disturbed for the next 10 minutes.
So I would like you now to bring your awareness and your attention to the breath.
Breathing in slowly through the nose and feeling your tummy expand and then slowly exhaling out through the nose.
Breathing in again through the nose noticing the rise of the tummy and as you exhale out noticing the fall of the tummy.
I would like you to focus your attention to begin with the top of the head letting all the muscles release and allowing any tension to just drift away.
Using yourself to commit to this time to feel the inner peace within you.
Start to notice the muscles in your face begin to relax.
Feeling the eyes relaxing the cheeks and the jaw and feeling any tension from the jaw just melt away as the jaw begins to drop.
Using the tongue and allowing it to sit in your mouth allowing all the muscles to soften.
Breathing in the back of your head and let that go.
Bringing your attention to the neck and start to notice your neck relaxing and down to the left shoulder and to the right shoulder.
Noticing the rise and fall of your chest and your abdomen.
Bringing softness to the left and right arm and then down to the left and right elbow.
Feeling your hands and all the muscles in each finger soften and relax.
And begin to notice how tranquil you feel from within.
Letting your body go.
Letting your breath go.
Breathing in,
Breathing out.
Feeling the rise and fall of your tummy.
Now focusing your attention on the spine and all around the back.
Feeling all of your muscles begin to soften.
Now bringing your attention to each thigh.
Letting the muscles relax in your left thigh and your right.
Down to your knees and into your calves.
Notice how peaceful you are now feeling.
How light and free you feel.
Bringing your attention down to your feet.
Your left foot and your right foot.
The soles of your feet and your toes.
Feeling the lightness of each foot.
Letting your body go.
Letting your breath go.
Breathing in and breathing out.
Feel in a deep sense of inner peace and calm and stillness.
Letting your breath go.
Letting your breath go.
Letting your breath go.
Letting your breath go.
