Hello and welcome to the body scan meditation.
Take the next several minutes for yourself to release any and all tension in your body,
Cultivating a sense of peace,
Tranquility and complete relaxation.
Find your way into a comfortable position,
Maybe laying on your bed,
Laying on a yoga mat or surrounded by cushions.
Wherever you choose to lay,
Ensure you are completely comfortable.
Close your eyes and take a couple of deep cleansing breaths in through the nose and out through the mouth.
Then return to your natural breath,
Observing as the breath passively moves in and out of the body.
Allow your feet to fall to the sides,
Relaxing the toes,
The toenails,
The heels and softening through the ankles.
Relax the calves and allow the shin bone to be heavy and melt into the earth,
Softening through your kneecaps.
Sensing any tension in the quadriceps,
In the hamstrings and just allowing both legs to be heavy and melt into the earth.
Allow your pelvis to become heavy,
Relaxing the hip flexors and releasing the glutes.
Moving up to the torso,
Release any tension in your torso including the muscles along your spine,
The muscles of your abdomen,
The muscles in your chest.
Just allow every organ in your body to be heavy and melt down towards the earth,
Releasing any tension in the shoulders,
In the neck,
Allowing your arms to be heavy where they lay.
Softening through the elbows,
Softening through the wrists,
Allowing the hands to be heavy,
Relaxing the palms,
Relaxing the fingers,
Relaxing the fingernails.
And back up to the shoulders,
Continuing to release tension in the shoulders,
Let them be heavy.
Let the head be heavy,
The back of the skull pressing into the earth,
Relaxing the muscles of the face,
Releasing the jaw.
Allow the teeth to be heavy in your mouth,
The tongue to move away from the roof of your mouth.
Let the cheeks be heavy,
Let your eyeballs sink back in their sockets,
Let the eyelids gently blanket the eyes,
Trying not to squint.
Losing the forehead,
The space between the eyebrows and the sides of your face.
Allow the scalp to rest over the skull and allow each individual strand of hair on your head to be heavy and gently pull on the scalp.
Just allowing a blanket of relaxation to move over the body from head to toe and toe to head.
Strain here for as long as you need.
