Welcome to this Body Scan for Stress Relief Meditation.
This is a time to gently release tension and come back into your body.
Lie down on your back.
Stretch your legs out naturally.
Letting your feet fall gently outwards.
Place your arms by your sides.
Palms facing upwards.
Relax your shoulders.
Let your tongue rest away from the roof of your mouth.
When you're ready,
Gently close your eyes.
Take a slow,
Deep breath in through your nose.
And exhale softly through your mouth.
With each exhale,
Allow tension and stress to melt away.
Inhale.
And exhale.
Focus entirely on your breathing.
Feel your lungs filling.
And emptying.
Notice your chest rising.
And falling.
With every breath.
You sink deeper into relaxation.
Now bring your attention to the soles of your feet.
Feel any sensations there.
Imagine.
Breathing in calm and relaxation.
And exhaling tension and stress.
Let go of any tiredness.
Feel your feet soften.
Slowly shift your attention upward to your ankles.
Calves.
Knees.
And thighs.
Take a few breaths here.
Notice how these areas feel.
If you sense tension.
Breathe.
Relaxation ends.
And exhale stress away.
Feel your muscles letting go.
Sinking deeper into calm.
Now focus on your pelvis and lower back.
Feel the muscles here.
Are they tense?
With your next exhale.
Release the tension.
Let it melt away completely.
Move your awareness to your abdomen.
Chest.
And upper back.
Observe your breathing.
Does it go deep into your belly?
Is your exhale long and soft?
Notice any tightness.
Breathe gently into those areas.
And imagine your breath.
Dissolving tension as you exhale.
Let every breath bring calm.
And every exhale,
Release stress.
Now bring your focus to your arms and hands Feel any sensations.
Breathe all the way to your fingertips.
And release any tightness with each exhale.
Inhale deeply.
And exhale fully.
Bring your attention to your neck.
Your head.
And your mind.
Notice any tension.
All discomfort.
Are your jaw or teeth clenched?
Relax your forehead.
Your temples,
The back of your head.
Let your face soften with your next breath.
Imagine a bright,
Healing white light filling your head.
With each inhale.
The light grows brighter.
Releasing tension from your muscles and mind.
With each exhale,
The light flows out of your body.
Taking away all stress.
You feel completely free.
Completely relaxed.
Stay here for a few breaths.
Sink deeper into relaxation.
Allow yourself to simply be.
Present.
Calm.
At peace.
When you're ready,
Take a deep breath in.
And out.
Gently wiggle your fingers and toes.
Stretch if you like.
And slowly open your eyes.
Take a moment to notice how you feel.
Your thoughts.
And your body.
Allow yourself the time you need to return fully.
Refresh and relaxed.
When you're ready.
Gently begin to return to your day.
