Hello everyone,
This is Isabel.
This is your special time where you can enjoy some rest and relaxation.
Find somewhere quiet and peaceful to lay or sit.
And rest your arms by your sides.
If you wish,
Gently close your eyes.
Now let's begin.
Today we are going to do a body scan.
In this meditation you will be focusing your full attention on each part of your body.
Noticing whatever sensations arise.
Accepting them and being kind to all the different parts of your body.
This meditation will help you feel deeply relaxed.
If your mind begins to wander,
That is perfectly normal.
Just thank your mind and kindly come back to your body and breath.
Now let's bring your attention to your feet.
Starting to notice your toes,
Tops of your feet,
The bottom of your feet and your heels.
How do your feet feel today?
Now let go of any tension or tightness in your feet and feel it flowing out into the floor.
Feel your feet becoming soft.
Now focus your awareness into both your ankles.
Then moving into your calves right up into your knees.
Notice what you feel in that part of your body.
Let go of anything uncomfortable and feel that part of your body becoming soft like your feet.
Bring your awareness to the tops of your legs now.
Moving into your thighs and hips.
What can you feel there?
Gently let any tightness flow out of that part of your body until they feel relaxed and soft.
Now concentrate on your bottom.
Very gently squeezing in your bottom and gently squeezing out.
Let go of any tension you are storing there.
Feel it flowing down your legs,
Knees,
Calves and ankles and out through your feet.
Feel your bottom becoming very soft now.
Slowly bring your awareness into your back.
Because a lot of tension can build up here.
Just notice your back for a moment.
How does it feel right now?
Whatever you notice,
It's okay.
Just let it flow out and feel your back becoming relaxed and soft.
Now pay attention to your stomach.
How does it feel?
You may want to place your hand there.
Can you feel any tightness there or is your stomach relaxed at this moment?
Let go of anything that may feel uncomfortable in that part of your body until it becomes soft.
Let your hand fall by your side.
Now let's focus on your chest.
Take a deep breath into your lungs,
Filling them up and feel them expanding.
Deep breath out,
Relaxing your mind and body,
Feeling your chest gently fall.
Now slowly connecting with your heart.
Breathing in peace and love into your heart.
And as you breathe out,
Your heart feels calm and soft.
Spend a moment sitting with your heart.
Bring your attention into your shoulders and neck.
Notice what you feel here and let go of any tension in this part of your body.
Now let's focus on your arms.
Feel your awareness moving down your arms,
Into your hands and down into your fingers.
Notice what you are carrying there and gently let go of anything that needs to go.
Feel it flowing out through your fingers and into the room.
Pay attention to your head,
The top of your head,
The back of your head,
Your eyes,
Ears and jaw.
Tighten up your cheeks into a big smile.
Hold for a few seconds then let go.
Feel your jaw relax and feel any tension being stored in your head flowing out into the sky.
Now spend a few moments being aware of your whole body.
How does it feel?
Just watch the breath flowing freely in and out,
Feeling a deep sense of relaxation.
Well done.
You have just paid attention to all the different parts of your body.
Feel your body glowing and shining on the inside and out.
When you hear the bell slowly open your eyes and come back to this moment feeling peaceful and calm.
