Welcome to this body scan meditation.
Sit comfortably and close your eyes.
We will start paying attention to your toes.
Gently wiggle them.
Appreciate how marvelous they are for helping you stand and walk around.
Now move up to your feet and your ankles and start relaxing every tiny muscle that you have there.
Slowly move your attention up your calves,
Relaxing your skin,
Relaxing the muscles.
Imagine how the blood is flowing through it.
Clean and crisp.
Happy to help you be able to walk and move around.
Shift your attention to your knees and your thighs.
These joints and muscles that help you stand,
Help you sit.
Just start relaxing those muscles,
Those joints,
The skin.
Slowly move your attention to your hips.
Let your hips relax.
Imagine that the skin is simply melting into your seat,
That your bones are just softening,
Relaxing.
Move up your attention to your belly button,
To your stomach area.
Relax all those muscles.
Relax your skin.
Go within to your organs.
See how the blood cleans them around.
It keeps them healthy,
Vibrant,
And doing their work in balance with joy and relaxation.
Now shift your attention up to your ribs and your lungs.
Thank them for the work that they do,
For the way they protect you,
For the way they allow you to breathe.
Now shift your attention to your heart,
That beautiful organ that's helping you stay alive by pumping blood in and out all around.
Allow your heart to relax,
To work effortlessly.
As you move your attention to your collarbone,
Here relax this area.
Relax your shoulders,
Move through your arms,
Your elbows,
All the way from your wrist to the tip of your fingers,
Those marvelous fingers that hold your nails and allow you to touch,
To grab things,
To drive,
And to do daily simple tasks.
As you're relaxing the muscles in your arms,
In your hands,
Move your attention to your throat,
This area that allows you to speak.
Gently swallow and allow it to relax,
To simply be.
As you move your attention to your chin,
Your cheeks,
Your lips,
Your tongue,
Just relaxing every tiny cell that's in there.
Let your eyes rest gently,
Closing them without forcing them to be shut,
And appreciate how good they are to allow you to experience the world through your vision.
Relax your ears,
Your forehead,
Till you get to your skull and your scalp,
Where your hair is coming out,
And gently allow it to relax.
And now imagine just a few inches above you,
There's an energy space that is covering with a gentle bubble your entire body,
Allowing it to stand still,
To rest and relax.
Sit here,
Observing how relaxed your body,
Your organs,
Your skin,
Your senses are.
Enjoy this moment.
Keep your eyes closed,
And as you take a deeper than normal inhale,
Imagine pure bright light going into your body,
And just activating every cell and every muscle,
Every skin that was just relaxed,
And energizing it with a new power,
With a new potential.
So you can go on your day feeling energized,
Feeling grateful,
And appreciating this time you gave to yourself to become centered,
To become balanced,
To be well.
Have a beautiful rest of your day.
