In this body scan meditation we'll be focusing our mind and our breath on each part of our body with the intention of relaxing all aspects of your body so that you move into a place of quiet and calm.
So find somewhere you won't be disturbed and either sit or lie down preferably with your hands and feet uncrossed and we're going to take 10 deep breaths and as we breathe in we're going to visualize our breath moving deep into our body down into our solar plexus and as we breathe out we're going to imagine that all the tension and negative energy is being released.
So I will count with you so in for one and out for two in for three and out for four in for five and out for six in for seven and out for eight in for nine and out for ten and now just bring your awareness to your breath without judgment or control just allow your breath to move through your body naturally not forcing it but just allowing it to become deeper the more you relax and now we're going to bring our awareness to the top of our head our scalp and forehead and as we breathe in we breathe deeply into this area allowing any tension to melt away we allow this area to become deeply relaxed and now bring your awareness to just your face your jawline and as you breathe in imagine your jaw and clenching and becoming more and more relaxed we move our awareness down our neck and as we breathe in we breathe deeply into our neck allowing ourselves to become more relaxed and now bring your awareness to your shoulders it's the place where we hold a lot of tension so just visualize your breath moving into that area and melting away any tension so that you become more and more relaxed and your shoulders become loose and now bring your awareness to your arms breathing deeply in and allowing your arms to get heavy and relaxed and now bring your awareness to your hands and as you breathe in imagine your hands becoming more and more relaxed so that they hang loosely and heavy in your lap and now bring your awareness to your chest to your back and your solar plexus allowing your breath to move into those areas releasing and melting away any tension bring your awareness to your hips to your sacral chakra and to your root chakra at the base of your spine allow your breath to release and heal any negative or blocked energy in that area and now bring your awareness to your legs to the top of your thighs to your knees your shins and your feet so that your breath mindfully and gently moves into your legs and feet releasing any and all tension so that your legs become heavy and deeply relaxed and now bring your awareness to your whole body giving yourself a few moments to just be feel and allow whatever energy thoughts and feelings any tension to just bubble up and be released with the power of your breath whenever you're ready you can now move into a deeper state of relaxation through a meditation or if you'd like to start your day you can come to this practice whenever you need to.
