Welcome,
My name is Gus and this is a guided meditation for grounding,
Relaxation and peace via inducive body scan.
Before we start,
I invite you to thank yourself for taking the time to be here,
For dedicating this very important time for yourself.
You have made decisions and you have prioritized your own inner peace.
Well done.
So take a nice deep breath in,
Hold and breathe out.
We will do that again.
Take a nice deep breath in,
Hold and breathe out.
One more time.
Take a nice deep breath in,
Hold and breathe out.
As you do so,
I invite you to focus all of your attention on the soles of your feet.
Notice every single sensation,
Pressure,
Temperature and even tiredness,
Tension.
Focus all your attention there as you breathe in and you breathe out.
You slowly move your attention into your ankles,
Relaxing your ankles as you connect fully to the area of your body,
Relaxing your ankle,
Noticing any stress,
Any sensation as you breathe in and out.
The focus now will slowly move up into your calves,
Relaxing your calves,
Noticing pressure,
Temperature,
Tension.
And you breathe in and you breathe out.
You slowly notice that from your knees all the way down to the tip of your toes,
The area of your body is very heavy and very relaxed.
As you take another nice deep breath in,
You move your focus to your thighs.
These are very big,
Big,
Strong muscles and you relax them consciously and fully,
Noticing any pain,
Any pressure,
Any tension.
And you breathe into your thigh muscles and your hamstrings and all your attention is right there.
As you take your next deep breath in,
Your focus shifts into your hips and lower back,
Noticing all the feelings in that region,
Relaxing that region,
Letting go of any tension,
Fully connect solely with that area of your body and allowing that focus to move upwards into your back,
Middle back and upper area of your back,
Noticing how your back feels,
Any tension,
Any pressure and the temperature.
As you connect with the area,
You take another deep breath in and you breathe out,
Relaxing completely,
Allowing the focus to move into and slide down from your shoulders all the way into your forearms,
Hands,
Fingers and fingertips,
Noticing all of the sensations in your arm,
Forearm,
The temperature in your hands,
The pressure that you may feel there,
Allowing your mind to register everything that you feel in that area.
As you breathe in and you breathe out,
I invite you now to shift your focus into your chest,
Fully aware of the rise and the fall of your chest as you breathe in and out,
Relaxing your chest muscles,
Feeling all the sensations you have around your chest and your abdomen,
Passively noticing but noticing fully as you breathe in and out,
The focus now will slowly move up into your neck,
Relaxing the muscles around your neck,
Noticing,
Passively registering all sensations around your neck muscles,
Relaxing your neck muscles.
As you breathe in and out,
You let go of any tension,
You allow the tension to slip away without any effort,
Without any expectation,
It just happens as much as you're ready to and as you take your next breath,
You relax and focus on all the muscles in your face,
Relaxing your jaw,
Perhaps allowing your jaw to drop a little,
Relaxing your cheeks,
The muscles around your eyes and your forehead.
As you breathe in and out,
You notice and passively register all of the sensations around your face,
Calmly but attentively,
And you breathe.
As you take the next deep breath in,
You notice your whole body at once,
You notice how and where it moves as you breathe in and out,
You register the weight of your body against the surface,
The chair or the bed,
You notice the rise and the fall of your chest,
Perhaps your belly,
And you might also notice a strong heaviness all over your body,
You are in full contact with your body,
You are comfortable and at peace with your body,
And you breathe in and out as you take a moment to enjoy this feeling of wholeness,
This feeling of full grounding,
Take a moment to enjoy that,
And as you do so,
Take some deeper breaths,
Slowly moving your fingers and your toes,
Connecting back to where you are and what you're going to do next,
Remembering that this place of calmness is always there for you,
And I personally thank you for sitting this meditation with me,
My name is Gus and I hope to see you again soon,
Have a fantastic morning,
Afternoon or night.
