Sanchez and this is a body scan meditation to help you feel relaxed and present.
So we're going to start today by coming into a lying down position,
Maybe on the ground or on the bed.
Just taking a moment to allow yourself to get comfortable spreading the legs out long.
We're going to come through three squeeze and releases here.
So we'll start by inhaling,
Bringing the shoulders up to the ears,
Squeeze them up as tight as you can and then exhale,
Release,
Let them go.
And again,
Inhale,
Shoulders up to the ears and squeeze up the face,
The hands,
The feet,
The stomach.
Exhale,
Release,
Let it all go.
One more time,
Inhale,
Shoulders up to the ears,
Trying to create as much tension as we can in the body here,
Squeezing everything up as tight as we can.
Exhale,
Release,
Let it all go.
Allowing the feet to fall away from one another,
Taking the arms either side of the body,
Maybe the palms turn up towards the ceiling,
Closing or lowering the eyes.
And we're going to be going through our body scan head to toe,
Focusing our attention on any tingling sensations,
Any vibrations that we're feeling,
Allowing the body to grow even heavier and even more relaxed.
So starting in the back of the head,
Feeling the back of the head growing heavy on the ground,
Noticing the parts of the body,
The parts of the back of the head that are touching the ground.
Then bringing awareness to our ears,
Noticing if you're feeling any tingling sensations in the ears,
Then moving into our cheeks,
Forehead,
Softening into the forehead,
Noticing if you're frowning,
Softening into the eyes,
The tongue,
The lips,
Relaxing the jaw,
And focusing on any sensations,
Any tingling you might be feeling in the face.
And bringing awareness down into our neck,
The back of the neck,
Sides of the neck,
The front of the neck,
Moving down into our shoulders,
Allowing them to grow even heavier into the ground,
Letting any tension wash away.
Then moving down into the upper arms,
The elbows,
Noticing if maybe there's any pulsing in the elbows,
The inner creases.
Maybe there's not any pulsing,
That's fine,
But just noticing if there's anything that you can feel there in the creases of the elbows.
Moving down into the forearms,
Wrists,
The backs of the hands,
The palms of the hands,
The fingertips,
Feeling all of our energy,
All of our focus going into the ends of our fingers,
Witnessing any sensations,
Being an observer of the body here.
Then moving back up through the forearms,
Past the elbows,
The upper arms,
Back into the shoulders,
And into the upper back,
Feeling the upper back growing even heavier into the ground.
And then moving down into the middle of the back,
The lower back,
Noticing if it's touching the ground or if it's lifted,
And then moving around the sides of the waist into the stomach.
Let go if you're holding the stomach,
Allowing the stomach just to be.
Moving up into the chest,
The heart space,
Taking a deep breath here,
Big inhale through the nose,
And an exhale out the mouth.
Moving back down through the stomach,
Down into the hips,
Focusing on any sensations you might be feeling here in the hips.
And moving down into the upper legs,
The fronts of the thighs,
The backs of the thighs.
And moving down into the knees,
Maybe feeling some pulsing in the backs of the knees,
The creases behind the knees.
And moving down into the calves,
Round into the shins,
Down into the ankles,
The tops of the feet,
The soles of the feet,
And the toes.
Focusing in if there's any vibrating,
Pulsing,
Tingling in the feet,
Bringing all of our awareness here,
All of our energy,
All of our focus into our feet.
And then really feeling that tingling sensation in the feet.
And we're going to start to bring that sensation up through the body like a wave,
Letting that tingling sensation wash up from the feet all the way up through the body,
Like a wave,
And out the crown of the head.
Feeling the whole body connected,
The whole body as one,
The whole body on the ground,
Growing even heavier and even more relaxed.
Just taking the next few moments to enjoy this space that you've created for yourself,
Allowing yourself to be,
Feeling that sense of calm,
Focus,
Energy.
And we'll start to bring some movement back into the fingers,
The toes,
And taking the arms up and overhead,
Bring the legs together,
Find a full body stretch,
Bringing the knees into the chest,
Giving yourself a big squeeze,
And then gently rolling onto one side,
Coming into a fetal position.
We'll just take a moment to pause here and just take one more slow breath.
And keeping the eyes closed for just a moment longer,
Gently push yourself up into a seated position.
Inhale,
Take the arms up and overhead,
Palms come together.
Exhale,
Draw the hands to heart centre.
Thank you for joining me today.
