This gentle body scan meditation will guide you in releasing tension from head to toe,
Helping you to reconnect with a deep sense of physical and mental calm.
It's perfect for reducing stress and bringing your focus back to the present moment.
You can do this practice anytime you need a bit of a break,
Or perhaps in the morning as you're waking up,
Or in the evening as you're winding down.
Thank you for taking this time to nurture yourself.
I invite you to find a comfortable position,
Sitting or lying down,
Whatever feels best for you.
There's no need to do anything but simply allow yourself to be here,
Right now,
Ready to experience this deep sense of relaxation.
If you'd like,
You can close your eyes or soften your gaze,
Just letting your body settle in,
And noticing the natural rhythm of your breath.
In and out.
In and out.
With each breath,
You might already begin to feel a little more at ease,
A little more present.
Just allowing your body to relax however it chooses to,
Knowing there's no right or wrong way to experience this moment.
And as you begin to settle deeper into this space,
Let's gently shift your focus to your body.
Starting at your toes,
And allowing yourself to bring a soft awareness to the tips of your toes.
You may notice a gentle warmth,
Or a slight tingling sensation,
Or perhaps your toes feel a little heavier as they begin to relax.
Simply let go and allow any tension to melt away from your toes,
Spreading through your feet,
Up to your ankles.
Now,
Bring your awareness to your feet and ankles,
Perhaps noticing how they feel connected to the ground beneath you,
Or supported by whatever surface you're resting on.
You might feel a sense of heaviness as your feet relax,
Or maybe a lightness as any tension just drifts away.
And with each breath,
Allowing your feet and ankles to soften and relax further.
As you continue to breathe,
Gently shift your focus to your lower legs,
Your calves,
Your shins,
And just let them soften.
Let any tightness or discomfort melt away,
And with each breath in,
Imagine a wave of relaxation flowing through your legs,
Up through your knees,
And into your thighs.
Now,
Feel your thighs becoming heavier and more relaxed,
Noticing how they begin to release any tension they may have been holding,
And with each breath,
Allowing them to relax even deeper.
As you breathe in calmness,
And exhale out any remaining tension.
And now,
Shift your focus to your hips and pelvis.
This is a place where we often store tension,
So just let your awareness rest there for a moment.
Notice how your hips and pelvis begin to feel heavier,
Grounded,
Connected,
With each breath.
Let go of anything you no longer need to hold onto,
And allow your hips to release,
Relax,
And soften.
Now,
Gently bring your attention to your lower back and abdomen.
And with each inhale,
Imagine your belly expanding,
Filling with calm and peace.
And as you exhale,
Feel your lower back and abdomen soften,
Becoming more relaxed with every breath.
You might notice your breath becoming deeper,
Slower,
More effortless and easeful as you allow your body to release any tension here.
Now,
Let your awareness travel up to your chest and upper back.
And notice how your chest gently rises and falls with each breath.
Feel how the air flows easily in and out,
Bringing with it a sense of lightness,
Of ease.
And as you exhale,
Feel your chest and upper back becoming softer,
More relaxed,
Allowing your breath to flow naturally,
Without any effort.
And now,
Shift your attention to your shoulders.
Notice if they feel tight or tense,
And if they do,
Just allow them to drop,
To soften,
And let go of any weight you've been carrying on your shoulders.
Imagine that weight just dissolving,
Floating away,
As your shoulders become lighter,
More at ease.
And now,
Let that sense of relaxation flow down into your arms,
Sensing that your arms are becoming heavier,
More relaxed.
Notice the sensation as it moves down through your elbows,
Forearms,
Wrists,
And all the way to your fingertips.
With each breath,
Feel your arms and hands completely letting go,
Softening into the moment.
Now,
Gently bring your focus to your neck and throat.
Notice any tightness or tension that may be there.
And with each breath,
Allow your neck to relax,
To let go.
Feel a wave of calm flowing through your neck,
Loosening any tight areas.
And as you exhale,
Feel your throat softening,
Releasing,
Completely at ease.
And finally,
Let your awareness settle on your face and head.
Now,
Feel your jaw soften,
Letting go of any tension you may have been holding there.
Allow your cheeks to relax,
Your eyes to soften in their sockets.
Feel your forehead becoming smooth and relaxed.
And allow that feeling of relaxation to spread through your entire face and head,
All the way up to the top of your head.
Now,
Take a moment to notice how your entire body feels,
From the tips of your toes,
All the way to the top of your head.
Now,
Notice that your body is relaxed,
At peace,
Calm,
Completely supported.
And each breath continues to deepen this sense of comfort and stillness.
And as we begin to come to the end of this body scan,
Know that you can always return to this state of calm whenever you need to,
Simply by bringing your attention to your body and breath,
Just as you have done today.
Now,
Begin to gently bring your awareness back to the room around you,
Perhaps tuning into the sounds or the sensations of the space,
Slowly bringing small movements into your body,
Wiggling your fingers and toes,
Perhaps rolling your shoulders,
Turning your head gently,
And taking a few deeper breaths.
When you're ready,
Slowly open your eyes and come back to the present moment,
Feeling refreshed,
Calm,
And grounded,
Ready to move forward with your day with a sense of ease and clarity.
