Hey there,
Today we're going to do a body scan meditation.
This is a great technique for calming down a busy mind and coming into the present moment and releasing tension.
I recommend doing this scan in a laying down position,
So make yourself comfortable either on your mat or even in your bed.
Come into a position laying down on your back and as you arrive there,
Allow yourself to take a few deep inhales and a few big exhales.
Invite yourself to come into the present moment,
Focusing your attention on the here and now.
Settling in and making yourself comfortable.
Throughout this meditation,
We'll scan through the body from the bottom of your feet all the way up to the top of your head.
And as we go,
Bring your awareness into each part of your body,
Imagining yourself filling up with rest and releasing any tension or holding as we go.
So let's go ahead and get started.
Let your eyes close.
Take a big breath in and exhale side out.
Bring your awareness into the soles of your feet.
And then each individual toe,
Feeling each one fill up with rest.
Let that spill out into the top of your feet.
And bring your awareness into your ankles,
Wrapping your awareness around your entire ankle.
Slide up to your shin and wrap around to your calf.
Letting the entire bottom half of your leg rest with ease.
Bring your awareness to the back of your knees,
Softening into your kneecap.
Come up into your thigh,
Awareness wrapping around your entire leg here,
Letting go of any remaining muscular effort or holding.
Feel the entirety of your legs and feet full of ease and calm and rest.
Letting yourself be.
Bring your awareness into your hip creases.
Feel your hips resting heavy against the mat or your bed.
Let your belly be soft.
And your whole back supported,
Letting yourself be held.
Feel the weight of your shoulders pressing down.
Let your awareness come into your arms first to your biceps.
And triceps,
The back of your arm.
Letting rest travel down past your elbow and into your forearms.
Your attention wrapping around your wrists.
Let that piece travel into your palms and the back of your hands.
Eventually coming into each individual finger.
Drawing that piece all the way into each fingertip.
Hold your entire arms in this awareness.
Feeling this peace and relaxation pulsing through you.
Bring your mind to your collarbones.
Feeling them be bright.
And travel up into your neck.
Feeling a softening here.
Come into your jaw.
That connection point right by your ears.
And release.
Separating through the rows of teeth.
And letting your tongue come down away from the roof of your mouth.
Cheeks are soft.
And let that softness travel up through your eyelids.
And your brow.
Letting go of any holding or tension here.
Notice the back of your head resting.
Fully supported by the surface below you.
And feel all of this peace culminate at the very top of your head.
Wrapping your whole body in a sense of peace.
Feeling this rest wash over your entire body.
From bottom of your feet to the crown of your head.
Continue to rest here soaking this in for as long as you desire.
And I'll see you next time.
