Welcome to your body scan and tension release meditation.
This meditation is best completed while in a comfortable seated position.
Gently close your eyes and tune in to your body.
Begin stillness in this moment by bringing your awareness to your breath.
Take a deep breath in and sigh it out.
Take another deep breath in and sigh it out.
Take one more deep breath in,
Feeling your energy spread all the way to your toes and let it go.
Let your breath find a steady natural rhythm as you begin to release any physical tension.
Punch your toes together as tightly as you can,
Holding this position for a few moments,
Squeezing them together and release.
Relax.
Tighten your calves by pointing your toes.
Point point point.
Keep pointing and release.
Let go.
Now tighten your thighs and hamstrings.
Pull pull pull those muscles.
Tighten them as much as you can and release.
Exhale.
Bring your attention to your hips,
Pelvis,
Lower abdominals and lower back.
Tighten this entire region.
Hold it as tightly as you can,
Squeezing everything together and release.
Relax.
Sink in.
Now tighten your belly,
Pulling your belly button back to your spine,
Pulling your rib cage in,
Squeezing everything together and release.
Let go.
Surrender.
Take a slow,
Deep breath in,
Expanding your belly as much as you can,
Holding it here for a moment and exhaling deeply,
Letting out all the air.
Let your breath return to its natural rhythm,
Allowing more tension to drift away with every exhale.
Tighten your shoulders up to your ears,
Squish your shoulders up as high as they will go,
Squeezing them higher and higher and release.
Let them fall.
Let go.
Slowly bring your left ear down to your left shoulder,
Feeling a gentle stretch in your neck.
Hold this position and allow your head to gently sink just a little deeper.
Return to center and slowly drop your right ear to your right shoulder,
Feeling a gentle stretch in your neck.
Hold this position and allow your head to gently sink deeper.
Return to center and slowly drop your chin to your chest,
Feeling a gentle stretch along your upper spine.
Return to center and slowly lift your head toward the ceiling or sky above you.
Think of pushing your lower jaw forward and feel the gentle stretch this provides.
Return to center and scrunch your face as much as you can,
Tightening all the muscles in your face,
Bringing everything together,
Squeeze,
Squeeze,
Squeeze and release.
Relax.
Bring a smile to your face,
Smiling as big as you can.
Hold this smile for 30 seconds.
You've already been holding it for 10.
Keep going.
Keep smiling.
Allow the positive energy to flow through you.
Sink into the feeling of this smile.
Allow it to take over.
Surrender to it.
Enjoy it and release.
Release all the tiny muscles in your face.
Allow yourself to feel what you feel.
Notice these sensations in your body.
Sit in this stillness for just a few minutes.
Focus on your breath.
Allow your higher self to speak to you.
Stream real.
You you you you Know that whatever you heard or felt is true you Gently bring your awareness back to your body wiggling your fingers and toes Bringing this stillness with you and whenever you're ready Opening your eyes
