Welcome to this 10 minute body scan meditation and relaxation.
You can choose to lay down to have a more relaxing effect or you can sit cross legged or in a chair for a more focused meditation.
This meditation will use some yoga techniques to create a feeling of relaxation,
Awareness and harmony within the body and mind.
Find your comfortable position either laying down on your back in what's called yogic relaxation corpse pose,
Shavasana,
The legs two feet apart,
The hands about a foot from the hips with the back of hands on the floor and the head centered over spine.
Let the eyes close.
If you're sitting in a chair or cross legged,
Take a moment to adjust the body and begin with some slow deep breaths in and out through the nose.
If you're sitting,
Take a few moments to sit tall,
Feeling the head centered over the spine.
With the eyes closed,
We'll begin by tense and release exercise.
Point the toes and then spread the toes and relax the toes.
Squeeze the buttocks,
Relax the buttocks.
Slide the shoulders up to the ears as you inhale,
Exhale and slide the shoulders away from the ears.
Feel all the tensions in the shoulders relax.
Make fists with your hands,
Squeeze them tight,
Inhale,
Exhale,
Stretch the fingers wide and relax the hands.
Notice any sensations in the hands and fingers as they relax and let go.
Lastly,
Fake a yawn,
Stretch the jaw,
Breathe in through the nose,
Exhale,
Breathe out through the mouth,
Letting go of any extra tension or frustrations in the body or mind.
Now let the body be still,
Eyes closed,
Using just the awareness to relax even deeper.
Bring awareness into the toes and bottoms of feet,
Just noticing and allowing,
Taking a comfortable deep breath in and out through the nose,
Noticing both body and breath.
Notice the ankles,
The calves,
The shin and the lower leg.
Take a slow breath in through the nose,
Comfortable breath out.
Observe the knees,
The thighs,
The hamstrings and upper legs.
Slow breath in,
As you exhale,
Feel the legs relax.
Observe the hip region and lower back into the middle back and upper back.
Allow the muscles to relax as you exhale.
Observe the neck and the shoulders,
Comfortable breath in,
Comfortable breath out,
Letting go of any holding in the shoulders or neck.
Bring awareness to the stomach,
The front of body,
Front chest,
Torso and even the heart and internal organs.
Take a slow breath in,
Comfortable breath out,
Allow the stomach to relax.
Another slow breath in,
Long breath out and just imagine the heart relaxing.
Notice the arms,
Upper arms,
Elbows and lower arms.
Take a slow breath in,
As you exhale,
Allow the arms to relax.
Observe the hands inside the palm and fingers,
Noticing and allowing.
Notice any sensations where the hands touch the floor or the legs or each other.
Notice the temperature or anything you notice,
There's no right or wrong.
Lastly bring awareness to the face,
Noticing the jaw,
Around the eyes,
Above the eyebrows,
The forehead,
Behind the ears and the scalp.
Take a slow breath in through the nose,
As you exhale,
Relax the face,
The scalp,
Letting go.
Now allow awareness to go a little deeper within,
Just watching the breath.
You don't need to deepen it now unless you feel distracted for the next few minutes.
Just observe the inhale and exhale for silent meditation.
You can add a mantra if you use one or use the universal mantra,
Om on inhale,
Om on exhale,
Silently repeating in sync with your breath.
Just doing your best to focus,
No right or wrong.
Just being aware.
Take a slow breath in and out,
Reading by yourself with a real quiet arguing.
With the eyes closed,
Without changing the breath yet,
Just release the mantra if you are using one and just notice the breath.
Notice this natural rhythm of breath.
The breath is always there as a tool to relax the mind within.
Now slowly deepen the breath without moving the body.
Feel the breath nourishing your body,
Breathing in fresh energy or prana,
The life force,
Breathing out letting go of anything you don't need.
One more time,
Inhale breathing in energy,
Prana,
Life force,
Exhale letting go what we no longer need.
With eyes closed,
Aware of breath,
Start to feel the room and where you are.
Wiggle the toes,
Wiggle the fingers,
Make small movements to gently and lovingly awaken the body from the still position.
If you are laying on the ground,
You can give the body a stretch or sitting upright.
You may want to reach the arms overhead like you are just waking up in the morning or any movement that feels good to refresh and awaken the body.
To end,
We will join the palms to prayer in front of the chest,
Bowing the head towards the center of the chest with the eyes closed.
Focus around the heart and take a moment to honor yourself for doing this 10 minute meditation to create peace in the mind,
Relaxation in the muscles and harmony within.
If you get insomnia,
Panic attacks or anxiety,
You may want to practice this more than once a day or at night when you lay in bed before going to sleep.
The more you practice this,
The more the mind can relax each muscle at will and become aware of where we hold tension so we can then let it go.
Enjoy your meditation and relaxation.
Have a wonderful day.
Namaste.
