Welcome to this body scan guided meditation.
My name is Isra and I will be guiding you through this meditation.
First find a comfortable place to lie down either on your bed or on the ground and gently close the eyes and connect to your breath.
Taking deep inhales and deep exhales.
Allowing yourself to release and let go through the exhale.
Letting go of the weight of the day.
Letting go of any stress from the day.
Allowing yourself to be here right now in this moment and allowing the breath to anchor you into this present moment.
Having your full focus onto the breath.
Connecting through the inhale and the exhale.
Now observe the rise and the fall of the belly.
The rise as you inhale and the fall of the belly as you exhale.
Watching the ebb and the flow of the belly.
The ebb and the flow of the belly like that of the ocean waves.
Now take notice of your shoulders if they're not relaxed and allow them to just easily fall away from your ears and adjust your head if need be.
Now move your focus to your feet.
The bottom of your feet.
The top of your feet.
Your toes and allow them to fully relax and let go without needing to force anything to happen but simply through the breath welcoming in this warm and loving energy.
Being your own healer through the breath.
Thanking your feet for all that it does for you.
For all the places that it takes you.
Now move your focus to your ankles and your calf muscles.
Feeling into any sensations or any tension that may be there.
And with the breath allowing your muscles to relax and let go.
It's okay to let go.
Feeling the ground under your muscles,
Under your calf muscles.
Now bring your focus to your knees and your thighs.
Noticing what is there.
Observing without needing to resist.
Simply allowing what is there.
If any sort of emotions arise,
Allow them to flow through without resisting.
It's okay.
Through the breath,
Through the inhale and the exhale releasing and letting go.
Now move your focus to the pelvic area.
And taking deep inhales and deep exhales from this area.
Tuning into what is there.
And allowing the muscles there to relax and to let go.
Now move your focus to the abdominal area.
Noticing what is there in that area.
Thanking your organs for all that they do for you.
And allowing yourself to let go and to release any tension that is there.
Breathing in fully and exhaling.
Now move your focus to the chest area.
Allowing the muscles there to relax and let go.
Releasing any resistance that may be there.
Move your focus to the shoulders.
Allow your shoulders to relax your upper arm and your forearm.
Hands and fingers.
Both the left and the right side.
Allowing them to fully relax.
Allowing them to fully let go.
Feeling the weight of gravity on your arms and hands.
Thanking your hands for all that they do for you.
Now move your focus to your neck.
Back of your neck.
Noticing what is there,
The front of your neck.
Allowing the muscles there to relax.
Remembering to breathe in a gentle and relaxed manner.
Now move your focus to the face.
Relax your jaw.
Relax your mouth,
Chin,
Muscles around your mouth.
Relax the muscles around your eyes.
Relax your cheeks.
Relax your ears.
Relax your forehead.
Noticing any more tension that may be there.
And allowing the tension to be released through the breath.
Relax the top of your head.
And now noticing the full body relaxing.
Allowing your body to further relax,
To further let go.
You are a beautiful and powerful being.
No matter what anyone has said to you.
Allowing yourself to be open to receiving and giving love.
Now taking in a deep breath in.
Let go,
Fully exhaling.
Now wiggle your toes,
Wiggle your fingers,
And whenever you're ready,
You can gently open the eyes.
