Hello and welcome.
My name is Lauren and today I will be guiding you through a five-minute lying down body scan meditation.
Begin to make your way into a lying down position wherever you are most comfortable.
Supporting your body however you need so that you can lie still for the next five minutes.
Maybe putting a pillow underneath your head,
Underneath the knees where you're nice and supported for your low back.
And take a minute here to just see if there are any final adjustments that you can make that will make you just 10% more comfortable.
Maybe it's adjusting the way your hair is,
Loosening clothing,
Adjusting your earbuds.
Tiny adjustment that will allow you to relax even deeper.
If it's comfortable for you,
Go ahead and close down the eyes or take a soft gaze.
Take a nice deep breath in through your nose.
Exhale,
Sigh it out the mouth.
We'll do that again.
Big inhale through the nose.
Exhale,
Sigh it out the mouth,
Releasing any tension,
Allowing the body to melt as you exhale,
Releasing anything that no longer serves you.
Inhale through the nose one last time.
Belly rises towards the sky.
Exhale,
Release the breath,
Relaxing completely.
Bringing your awareness to the top of your head.
Relaxing the top of the head,
Forehead.
Both the eyes relax deeper,
Soothing any of the muscles that have strained during your day.
Relaxing the nose,
The mouth,
Jaw,
Tongue releases away from the roof of the mouth.
Relax your teeth slightly parting.
Relaxing the entire throat.
Relaxing your collarbones,
Letting them sink down further towards the earth,
Melting.
Relax your chest,
Belly,
Pelvis.
Relax your right arm,
Shoulder,
Wrist,
All five fingers on the right hand,
Completely relaxed.
Relax your left arm,
Shoulder,
Wrist,
All five fingers on the left hand,
Dripping down towards the earth as they become heavier.
Relax the right leg,
Releasing tension in the thigh,
Knee,
Ankle,
All five toes of the right foot.
Relaxing your left leg,
Releasing tension from the left thigh,
Knee,
Ankle,
All five toes on the left foot,
Completely relaxed.
Relaxing your entire body.
Whole body releases any last bit of tension.
Feeling the whole body now.
Bringing your awareness to your breath.
Feeling the breath with each inhale and each exhale.
Allowing yourself to now slowly come back into wakeful awareness of the surroundings around you,
The noises you hear.
Your body on the surface it's lying on.
Taking very gentle movements,
Moving only at a pace that feels right for you,
Slowly moving maybe your fingers and toes,
Taking a really big deep stretch.
Stretching the entire body just like you do in the morning.
Exhale,
Completely releasing the stretch and when you're ready,
You can open your eyes.
Thank you for joining me for this practice today.
I release new meditations or self-care practices every Friday.
So please follow along if you're looking for more resources that can help you in your well-being journey that are short on time so that they fit into your busy schedule.
Thank you for being here.
