This meditation is a body scan and it requires your full attention as it is an active meditation.
Please find yourself a beautiful place to lie down and feel supported,
Taking a few deep breaths in and out to notice how your body feels.
Resting on the floor or in your bed,
Taking the time to notice how your body is lying down.
What shape are you making with your body?
Can you let your body be heavier on the ground,
Letting your body sink further into the supports that are below you.
I would now like you to bring some attention and some awareness to your toes.
I'd like to invite you to squeeze your toes as tight as you can.
Breathe as you do this in and out and on your next exhale release the toes,
Letting your toes be very heavy.
Next I would like you to bring your awareness to your feet and squeeze your feet as tight as you can,
Holding them for a breath in,
A breath out,
Squeezing them tight until your next exhale and release.
Let your feet be very heavy.
Now bring your attention to your calves,
Your lower legs,
Any way that you can.
I want you to squeeze your calves,
Just your calves as tight as you can,
Squeeze and hold them,
Breathe in as you're holding,
Exhale release,
Letting your calves be heavy.
Now bring your attention to your knees.
In your mind think of how you might tighten your knees and squeeze your knees only as tight as you can,
Squeeze as you continue to breathe,
In and exhale,
Release your knees and release your breath.
Next we're going to tighten our hamstrings,
The back of our legs.
In your next inhale I would like you to squeeze tight your hamstrings at the back of your leg,
See if you can release every other muscle but your hamstrings.
As you breathe continue to hold and exhale release.
Now let's bring some awareness to the front of your thighs,
Squeeze and hold your quads tight,
Squeeze and breathe in and exhale release,
Letting your legs be very heavy.
This time let's bring your awareness to your glutes,
Your bottom,
Letting the legs be heavy.
Let's squeeze and clench your bum cheeks,
Holding them tight and clenching and squeezing,
Holding with your breath,
Inhale and then exhale release,
Letting your whole lower body be as heavy as a rock.
Now bring your attention to your lower back,
Think about how you might tighten your lower back and then squeeze,
Squeeze and hold,
Hold,
Breathe in and then release your breath and your lower back,
Letting it sink deeper into the ground.
Now bring some awareness to your lower abdomen,
Let's breathe in and hold your lower abdomen tight,
Your abs,
Squeeze and clench and exhale release both.
Let's bring some awareness to your upper back,
Tighten hold and clench and then exhale release.
Let's bring some awareness to your chest,
The front of your chest,
Your body,
Tighten hold and squeeze the front of your chest,
Your pecs,
Continue to breathe in as you squeeze and then exhale release.
Now let's bring some awareness to your fingers and your hands,
Let's clench them tight,
Hold them and squeeze,
Exhale release,
Let your hands be really heavy,
Bring some awareness to your forearms,
Squeeze and hold,
Letting your hands relax,
Only doing only doing your forearms and then relax.
Bring some awareness to your upper arms,
Your biceps and triceps,
Breathe in and squeeze and hold,
Continue to breathe out,
In and exhale release,
Letting your arms be really heavy.
Now bringing some awareness to your shoulders,
Bring your shoulders up to your ears and squeeze,
Clench your upper trapezius,
Shoulders really tight,
Exhale release,
Drop the shoulders to the floor,
Your whole body is heavy.
Now let's bring some awareness to your neck,
Let's squeeze your neck tight,
Let's push your head to the floor,
Hold,
Clench,
Breathe in,
Exhale release,
Your neck and your breath.
Let's bring some awareness to the back of your head,
Can you clench the back of your head,
Let's squeeze and hold the back of your head tight and relax,
Letting your head sink into the floor.
Let's bring some awareness to your jaw,
Clench it as tight and as hard as you can,
Keep breathing through your nose,
Exhale release,
Let your jaw be soft and open,
Your tongue soft in your mouth.
Now bring your awareness to your face,
Your mouth,
Your nose and your eyes,
Let's clench your eyes,
Your face,
All your facial muscles tight as far as you can,
Keep breathing and then relax,
Feeling your whole body heavy.
Now let's bring awareness to the whole body,
Let's breathe in and tighten your whole body from toe tips to fingertips to the ends of your hair,
Breathe in and tense,
Hold,
Tighten,
Squeeze everything that you possibly can,
As you breathe in,
Squeeze harder,
Exhale let's release the whole body and stay here as heavy as can be,
As can be,
Breathing slowly and still,
Beginning to take some purposeful breaths in and out,
Continue to lie here if you wish,
Or gently bring some awareness to your body and go about your day.
