Welcome to today's body scan guided meditation.
As we begin today it's time to relax into a comfortable position.
Taking three deep breaths in,
Allowing you to sink more and more with each breath.
That's it.
Deep breath in and exhale,
Letting a little more go each time and one more breath in.
Over the course of this guided meditation I am going to guide you to bring your attention to each part of your body,
Scanning each part slowly to identify any tension that has built up within or over the course of your day,
Week,
Month and year,
Helping you to release it,
To release any stress,
Any worries,
Any unprocessed emotions that are being held and stored in your body.
If you haven't already done so,
Gently close your eyes and start to become aware of your body.
Starting with your skull,
Just pay attention as we work our way through your body.
If you notice any tension,
Allow yourself to breathe into that part and relax,
Noticing your skull and slowly moving your attention down to your eyes,
Your cheeks,
Your nose,
Your mouth,
Your ears.
That's it.
Noticing your body and releasing any tension being held there.
Moving to your throat,
Your shoulders,
Breathe in and on the exhale allow your shoulders to drop and relax,
Letting go of any residual tension being held there.
Slowly moving down your right arm,
From the top of your shoulder blade down to your wrist,
Hands,
Fingers and thumb,
Allowing the whole right side of your arm to relax,
Wiggling your fingers and thumbs to shake out any tension trapped there.
Now to the left arm and again,
Moving down your left arm,
From the top of your shoulder blade,
Down past your elbow,
Through your wrists and hands,
To your fingers and thumb.
Allowing once again for your arm to relax,
Wiggling your fingers and thumb to shake out any remaining tension left there.
Back to your shoulders and now slowly scanning down your chest,
Through your heart,
To your stomach,
Intestines,
Your hips,
Picking up on any tension that may be residing there.
Breathing into each area and releasing on the exhale anything stored within.
Another deep breath in.
That's it and releasing more on the exhale,
Allowing yourself to sink more deeply into yourself.
Bringing your attention back to your left leg,
Moving from your left hip,
Down through the upper leg,
The knee,
The lower leg,
The ankle,
The foot and to your toes,
Noticing any tension and releasing it.
Moving over to your right leg,
Starting at your right hip,
Working your way down through the upper leg,
The knee,
The lower leg,
The ankle,
The foot and to each toe.
Once again picking up any tension and releasing it.
Bringing your attention back to your whole body,
I want you now to tense your whole body to the count of 5,
2,
3,
4,
5 and relax your body,
Letting go of all that tension.
Let's do that one more time.
Tensing your whole body to the count of 5,
2,
3,
4,
5 and relax your body,
Letting go of all that tension.
After releasing any tension that was left in your body,
You will begin to feel more grounded,
More centred,
More settled,
More focused,
Feeling more rested and refreshed as you slowly begin to open your eyes and to resume your day.
Be gentle with yourself my fellow companion,
Be gentle.
