Hello and welcome.
Begin by finding a comfortable,
Relaxed position.
Seated or lying down where you can relax.
Place your arms where they feel comfortable.
We're going to start our meditation today by taking three deep breaths together.
So here we go.
Take a deep breath in,
Feeling your lungs.
And now breathe out,
Emptying your lungs.
Breathe in again,
Through your nose.
Now blow the air out through your mouth.
Breathe in,
Feeling your lungs.
And now breathe out,
Emptying your lungs completely.
And good.
Today we're going to do a body scan beginning at the bottom of your feet and going all the way up to the top of your head.
Here we go.
Start to notice the sensation at the bottom of your feet.
It might feel warm.
It might feel cold.
Or it may feel like a tingling sensation.
Or simply calm and loose.
Allow your awareness to spread over your feet and up to your ankles.
Feel the relaxation rising above your ankles,
Flowing up your lower legs to your knees,
Continuing up to your upper legs.
Allow the relaxation to continue to spread throughout your body.
Rising now to your hips and pelvic area.
Now let it rise from your pelvic area to your stomach.
And lower back.
To your chest.
Upper back.
Let your upper arms relax.
Your elbows.
Lower arms.
And wrists.
Feel the relaxation spread to your hands.
Relax in the palms of your hands.
Back of your hands.
Each finger and thumb.
Your hands feel pleasantly warm,
Heavy and relaxed.
Feel your body relaxing further as the area by your collarbones widens and relaxes.
Allow your shoulders to ease back slightly.
Take a deep breath in here.
Sigh it all out.
Allow your upper back to relax even further.
Let your shoulders relax and your neck.
Feel the relaxation continue to spread to your chin,
The back of your head,
Your mouth and your cheeks.
Relax your jaws,
Nose,
Your eyes.
Take a moment to feel your eyelids heavy and relaxed.
Notice your eyebrows relaxing.
Your ears.
Your forehead.
Your forehead feels cool and relaxed.
Let the relaxation spread further to the top of your head.
Your entire body now is relaxed and calm.
Feel the relaxation flowing throughout your body from your head to your feet.
You can relax even further as you let your spine relax completely.
Starting where the top of your spine meets your head.
Just feel the relaxation.
Feel the muscles giving up their hold and relaxing.
Feel the relaxation spread down your spine,
Down your neck,
Your upper back,
Middle back,
And lower back.
All the way down to your tailbone at the bottom of your spine.
Notice all of the muscles on your back relaxing completely.
Feel the relaxation flowing throughout your whole body.
Breathe in and hold that breath for 4,
3,
2,
1.
Breathe out completely.
Take another deep breath in,
Full 4,
3,
2,
1 and release.
Allow your breath to naturally flow now.
Now simply relax calmly,
Enjoying the feeling of relaxation for a few moments.
Your body has many ways of healing itself.
See the healing and relaxation promoting your immune system,
Promoting strength,
Removing unhealthy matter from your body,
Removing toxins,
Bacteria or waste.
Cleaning up your body simply with your mind and your breath.
You may gently begin to bring back your awareness to the space you're in.
Feel the ground beneath you start wiggling your fingers,
Move your feet.
Whenever you're ready you may gently open your eyes.
Thank you for listening and take care of your beautiful body and mind.
Have a lovely,
Lovely day.
Namaste.
