Body Scan Meditation

Relax your body, relax your mind! In this body scan meditation, we will practice mindfulness of the body, breathing, and present moment awareness. This practice can be helpful for releasing the tension, easing pain, and checking in with ourselves.
Background music by Joseph Beg, Epidemic Sound

Transcript

Find yourself in a seated position or lying down in a quiet space where you can take some time for yourself. You can sit on the floor with legs crossed, Hands placed on your knees or in your lap, However is most comfortable for you. You can also sit in a chair or lie down, Whatever works best for you in this moment. Slowly close your eyes, Slowing your breath, Breathing in and out at a slower pace, Bringing your attention to your breath, Following it as it comes in and travels into your lungs, Holding when it reaches your lungs and following it again on your exhale as it travels out of your body into the space around you. Continue to find slower breaths at a pace that feels calming and relaxing for you. Continue to let anything outside of this space fall away and be present right here, Right now. As you continue to breathe at a slower pace, Turn your attention to your body, Noticing anywhere that feels discomfort or unease and relaxing that part of your body, Sending healing energy to that space and allowing it to release and feel ease. As we begin to scan our body, We will start at the head and work our way down, Slowly becoming attuned to our body and present in this moment. As you continue to breathe at a pace that feels nice for you, Bring your attention to your head, Focusing on your forehead and your brow, Your cheeks, Your jaw and releasing them, Relaxing any tense muscles, Releasing your tongue from the roof of your mouth and letting it rest, Bringing your attention down through your neck and your shoulders, Relaxing those muscles and letting them feel at ease in this moment. Any tension is melting away, There is only ease and comfort. Bringing your attention down through your arms and your chest, Your biceps, Your elbows, Your forearms, Your chest, Releasing those muscles in your upper back, Your middle back, Relaxing, Letting any tension melt away, Scanning down to your wrists and your hands, Your stomach and your lower back, Letting your hands rest easily wherever they're lying, Releasing your stomach and your lower back, Letting your muscles be at ease, Continue to scan down into your hips, Your pelvis, Releasing your glute muscles, Finding ease, Noticing any discomfort and allowing it to leave, Bringing your attention down into your thighs and your calves, Slowly releasing your quads, Your hamstrings and your calf muscles, Letting them feel heavy wherever they're resting and finally scanning down into your ankles and your feet and your toes, Relaxing those muscles and finding ease, Allowing them to feel heavy and rest on the surface, Continuing to breathe slowly and deeply, Focusing on your breath and the ease and peace in this moment, Noticing how wonderful it feels to be at peace and calm and relaxed in this moment. We'll take three deep breaths in and out together, Breathing in through the nose and out through the mouth on the first breath, Breathing in, Filling your lungs with air, Holding at the top for one, Two, Three and releasing through your mouth, Pushing all of the air out of your lungs. On the next breath, We'll breathe in through the nose again, Filling your lungs with all of this fresh, Clean, New air rejuvenating your body, Holding for three and then releasing through your nose, Pushing out of every corner of your lungs. And on the third breath in again, A bigger breath in the first or second, Filling every part of your body inside your lungs, Filling up all of the corners, All of the space within with this fresh, Clean, New air, Holding at the top and releasing, Pushing out of every corner, Any old or stagnant air that might be there, Releasing it all from within out into the universe around you. Returning to a breath that is calm and comfortable for you. Just breathe slowly and calmly and place your mind on gratitude for this moment, How calm it feels, How centered it is and how thankful your body and your mind are that you took this time for it today, Thanking yourself for making the time and having the practice. Slowly returning your attention to your body, Noticing how it feels on the chair or on the floor or on the bed, Noticing sensations in your body, Bringing awareness to any sounds in your environment that may be around you. Awareness of the outer world again and slowly returning to this space. Whatever is comfortable for you, Opening your eyes and slowly taking in the room around you, The beauty, The peace of it, Things that you can find gratitude for in this moment. Thank yourself for taking this time today to find peace amongst everything else, Taking time for yourself so you can better show up for the world and creating a calm, Wonderful environment for yourself right now. I hope you have a wonderful day. Thank you so much.