Welcome to this simple body scan meditation.
I want you to begin by either lying down or finding a comfortable seat.
And just close your eyes.
Start to shift your focus inward.
And begin releasing any thoughts you have about the day.
Realizing that everything that has happened is over for now.
And you're here to relax and let go of whatever is not serving you.
Start by taking that deep breath in for 3,
2,
And 1.
Hold for 3,
2,
1.
And release for 3,
2,
1.
Doing this,
3 count in,
Pausing,
And 3 count out for several more breaths.
To really focus on your breath and the body in this space as you remain present here.
Focus solely on that breath,
Allowing all of the oxygen to fill your body.
Begin to draw your attention to the crown of your head.
Remaining still.
As the attention draws from your head from the crown to your forehead.
Down to your eyebrows.
Relaxing them and flattening your forehead.
Acknowledging how they feel as you just breathe here.
As you exhale,
Allow the breath to flow through your nose.
Exhaling your attention now from your forehead and eyebrows to your temples.
Paying attention to how all of this feels.
How does it feel physically and emotionally?
Resting for a moment to feel any sensations that arise here.
With anything that arises,
Allow no judgement and just breathe.
Drawing your attention from the temples to your eyelids.
Feeling them just drape over your eyes and fall towards the ground.
Feeling your head sink in to the ground as gravity begins to pull you in towards Earth.
Feelings arise here.
Acknowledge all of them and just release with every breath.
Moving from your eyes to your cheekbones.
Picking up on any sensations that are happening across your cheeks and your face.
Begin to draw your focus from your cheekbones to your lips and feel the air as it exits the body through them.
Allowing your jaw to release.
Following this down to your neck.
And as you observe your neck,
Allowing your whole body to dissolve into the Earth.
Acknowledging any of the sensations across your collarbone as you breathe in and breathe out.
Pause to reflect on your shoulders as you draw your attention down.
Outside your arms towards the back of your hands.
Finding awareness outside of the hand as you lead it up to the base of your pinky finger.
Following toward the tip of the pinky and back down the inside of the pinky towards the base.
From the base of your ring finger to the tip.
Doing this for all five fingers.
Tracing them up and down until you reach your thumb.
Taking your skin across your palm and noticing how it feels.
Taking your focus to the inside of your wrist and back inside of your arm up toward the armpit.
To the center of your chest.
And then scanning down towards the belly.
Observing how the breath feels as it goes in and out here.
Down past the belly,
Coming down to the hips.
And down the legs towards the toes.
Noticing any sensations that arise as you scan the entire leg.
Stopping as you get to your ankle and just resting here.
Just above the feet.
Taking the skin down the outside of your feet.
Starting at the smallest toe.
Working your way down each toe as you did your fingers.
Until you reach your big toe.
Coming down the inside of your feet.
And allowing them to just melt away as you travel up the inside of your leg now towards your hips.
Noticing all the sensations that you feel here in the lower body.
Taking just past your hips,
Up back to your belly and pausing here for a few breaths.
And as you start to travel back up through the chest,
Noticing how the heart beats.
As you enter the chest and your heart space.
Going past that now to your neck.
Back to your jaw and your lips.
Through your cheeks.
Up through your eyes.
Your temples.
Your eyebrows.
Back to the crown of your head.
Pausing here and allowing all of the sensations that come up through your entire body to just release.
Acknowledging every single sensation as they continue to arise.
And just remaining here for several more breaths.
Being at peace with yourself.
Remaining still as can be.
As you continue to remain present.
As present as you can.
And continuing to release any and all thoughts that may come up.
Just acknowledge and let them go.
You took time to yourself today to create the healing and inner peace you desire.
Taking a step outside of your busy day to just be one with yourself.
Feeling how beautiful everything feels.
Just connecting to that inner peace and knowing you can come back at any time to this space.
Continue to remain here for several more breaths.
Before moving on with whatever you have going on for the rest of the day.
Breathing in for three,
Taking that pause at the top and releasing it as slow as possible.
Remaining still and knowing that the center piece is always here when you need it.
Continuing for three more breaths as you lie here and just soak in everything that you just felt and released.
And when you're ready,
Beginning to bring awareness back to your body.
Gently start to move however feels comfortable for you.
Wiggling your toes,
Gently moving your legs,
Wiggling your fingers.
Whatever it is,
Moving your head from side to side to gently wake your body back up.
Opening your eyes when you're ready.
And knowing you can take this peace back with you through the rest of your day.
And you can return here whenever you need.
Thank you for taking the time to yourself today.
And knowing you can do that any day.
