Welcome to this simple and relaxing body scan meditation.
Let's begin.
Settle in wherever you're resting,
Either sitting or lying down,
And gently close your eyes.
Let's take three slow deep breaths,
In through the nose and out through the mouth.
Inhale,
Filling up the belly,
Then the chest,
And exhale,
Releasing all the way out.
Then inhale,
And exhale.
One more,
And now soften back into the natural rhythm of your breath.
Bring your attention to the top of your head.
Relax your brow.
Soften the area around your eyes.
See if you can relax your eye muscles and your eyelids.
Soften down the cheeks,
Around your lips,
And relax your jaw,
Letting your tongue settle down away from the roof of your mouth.
Relax down through the neck now,
And into the shoulders.
Bring them from the inside out.
Feel them melting downwards,
Away from your ears.
Feel the heaviness of your arms now,
Down into your hands.
Relax your chest,
Your belly,
Your lower back,
Releasing all tension,
Just melting away.
Soften your hips now,
Your thighs,
Your lower legs,
All the way down to the tips of your toes.
Feel your whole body relax now,
Heavy,
Peaceful.
After your next exhale,
Slowly start to bring your awareness back to your breath,
Back to your space.
One more slow,
Deep breath,
And when you're ready,
Slowly open your eyes.
