Hello and welcome to your body scan and relaxation meditation.
Please find a comfortable place to sit or lie down.
Close your eyes and take a deep breath in.
And a long breath out and feel your body soften and relax.
Through this meditation we will release tension from the whole body.
From the top of the head to the bottom of our toes.
Starting by bringing your awareness to the top of your head.
And then feel the muscles in your forehead relax.
Feel the muscles in your eyebrows relax.
As you feel your eyelids soften and your eyes relax.
Feel the muscles in your cheeks relax.
Your lips relax.
And you rest your tongue to the roof of your mouth.
Find space between your teeth and relax your jaw.
Feel the back of your neck relax.
As your throat softens and you feel your collarbone relax.
Your upper back and shoulders release tension.
Feel your arms relax.
In particular your elbows release tension.
Your wrists release tension.
Feel your hands relax.
All the joints between your fingers relax.
You feel the tips of your fingers relax.
Feel your chest soften and relax.
Feel your belly soft.
And stay here with the belly for a moment.
Noticing the rise and fall of breath in the belly.
Notice how the belly gently expands.
And then relaxes.
Every inhale and exhale.
Take a moment here to observe this rise and fall of breath in the belly.
And then continue down as you feel your low back relax.
Your lower abdomen relaxes.
The muscles in your pelvic floor relax.
You feel the front of your hips and glutes release tension.
Feel tension in your thighs dissolve.
Hamstrings relax.
Your kneecaps release tension.
Your shins and calves.
Your ankles relax.
Feet relax.
And the tips of your toes relax.
And now your whole body is relaxed.
There is no tension left in the body.
From the top of your head to the bottom of your toes.
And you realize your body no longer feels dense or heavy.
It feels light and reminds you of a cloud.
Release your focus now and just enjoy these last few moments in this totally relaxed state.
Our meditation is now complete.
May you be well.
