Body scan meditation so I just invite you now to just arrive for this body scan meditation just make sure you're comfortable whether it's sitting down,
Lying down or even standing up so just become aware of your breath as it goes in and out just allow your breathing to be soft and natural notice how the stomach area rises and falls with each breath in and out perhaps you can feel the centre of your body rising and falling in the chest area as the breath goes in and out just feeling your body as it becomes a bit lighter a bit freer and there's nothing whatsoever that you have to do except to breathe and drift and float if your thoughts begin to distract you just remembering to come back to your anchor of the breath and the sensations in your body as you breathe in as you breathe out and bring awareness now to your head to your eyes and ears nose and mouth your whole head just being thankful for what all of these things do for you the ears allowing to hear sounds for all the sights you see the mouth for all the comforting loving words it gives just allowing relaxation and softness to become aware in the area of your head as you move awareness down into your neck and shoulders areas just with each breath in breathing in relaxation and with each breath out releasing and letting go any tension that you may be holding in your shoulders and neck just allowing them to soften and relax perhaps you may be aware of a tightness of how you hold your shoulders tenseness just allowing those tense feelings to just drift away as your neck and shoulders begin to relax more and more just allowing those areas to soften and relax as you move awareness down towards the chest area and your heart area becoming aware of how the heart pumps all the blood around the body where it needs to be where it needs to go for all the love that your heart can take in and give out and share to others and how the chest rises and falls with each breath in and with each breath out and just allowing relaxation to begin to soften these areas of the chest and heart as you breathe in relaxing and as you breathe out letting go moving now to the area of the arms and the hands and the fingers breathing in allowing them all to begin to relax allowing all the muscles to soften and let go with each out breath and just having an appreciation and kindness and gratitude for everything our arms and hands and fingers allow us to do each day how we can use them to carry things to write things to operate things to hug and hold people and pets and just feeling gratitude for everything they allow us to do as you continue to allow them to relax and soften moving awareness down into your hips and legs and toes and toes and bring your attention to how they can allow you to feel strong how these areas of your legs and feet and hips allow us to move to continue walking forward in life discovering new places visiting different people enjoying walks exploring nature supporting us in every moment of our life as we move from one place or activity to another as you continue now to allow that relaxation to spread completely down into these areas with each breath in breathing in relaxation and with each breath out releasing and letting go and attention and now bringing your awareness to your whole body as a whole as you're breathing in and breathing out it's as if the life force and energy from the universe is flowing into your body on the in breath and as you breathe out releasing and letting go anything that's unnecessary any discomfort or tension just letting it go and just having an overall gratitude for this whole body this you this being and just letting it go and just having an overall gratitude for this whole body this you this being full of so many different qualities qualities of kindness caring gratefulness love peace calmness and just having an overall sense of this you feeling more and more relaxed with each in breath and now for the next few moments just enjoy a few moments of quietness just for you your time to lavish this space to relax feel comfortable enjoying the wonderful comfortable relaxing experience for yourself for the next few moments and remembering if thoughts or distractions try to intrude just notice them and let them go on the out breath bringing your focus and attention back to this body as a whole feeling calm relaxed and comfortable calm relaxed and comfortable calm relaxed and comfortable and just slowly and gently in your own time allowing your eyes to open perhaps have a stretch and smile
