This is the relaxing body scan.
Take a few moments to adjust your posture.
Get your body settled.
And when you are ready,
Let your eyes close gently.
Begin by taking your attention down to the feet.
Really concentrating on the feet.
Perhaps moving them a little.
Just really feeling what sensations there are in the feet right now.
And remember for this meditation there is no right or wrong.
It is simply about noticing what sensations there might be in the feet right now.
As you notice and hold your attention on the feet,
Feel the muscles softening a little.
Feel them relaxing and releasing.
Softening,
Loosening.
Just simply letting go.
And remember there is nothing else you need to be doing right now.
Having given yourself the time and space for this meditation,
There is nothing else you need to be doing.
Nowhere else you need to be.
No one else you need to be pleasing or satisfying.
It is just a time for relaxing,
Releasing,
Letting go.
So now,
Moving your attention up to the calves.
It is almost like you are moving your attention up through the calves.
Feel what sensations might be there at the moment.
Perhaps some parts feel different to others.
And even if some areas feel tight or tense or uncomfortable,
Just be interested to notice how they feel at this particular time.
Almost like an impartial observer.
Just noticing,
Being interested.
It is a gentle curiosity.
Just notice how your calves are feeling at this particular time.
And as you hold your awareness on the calves,
Feel the muscles softening and loosening.
Feel them relaxing and releasing.
Just simply letting go.
Take your attention up to the thighs and feel them relaxing and releasing.
Feel it deeply,
Completely.
All down through the thighs and the calves and the feet.
Sometimes it might feel almost like the muscles are melting down into the chair or the floor a little.
Just relaxing and releasing.
Perhaps feeling a little heavier.
Like they could be melting or merging.
Just feeling them letting go.
Deeply,
Completely letting go.
And now feel it all through the buttocks,
The hips and the pelvis.
Sometimes it helps to imagine that there is a belt or a band around the hips that has just been loosened a little.
The big muscles around the hips softening and loosening.
Relaxing.
Releasing.
Quite effortlessly.
Effortlessly.
Just going with it.
Bring your attention up into the tummy.
You will probably notice it rising and falling a little with the breath.
And then that feeling of letting go again.
All through the tummy.
Calm and relaxed.
Just going with it.
Calm and relaxed.
Move your attention up to the chest.
Again,
Just being aware of the chest rising and falling with the breath.
And feeling the ease of it all.
Just allowing the breath to take up whatever rhythm feels comfortable for you at the moment.
Quite effortlessly.
Just going with it.
More and more.
Deeper and deeper.
Letting go.
Now feel a wave of relaxation flowing down through the arms.
First the upper arms.
Softening and loosening.
Down around through the elbows and into the forearms.
Relaxing.
Releasing.
Letting go.
And then down through the wrists.
The hands and the fingers.
Sometimes you might notice almost what feels like a tingling flowing into the hands and the fingers.
A feeling of lightness.
Almost like they could be floating.
Just going with it.
Effortlessly.
Just going with it.
Now feel it all through the shoulders.
Perhaps just raising and lowering the shoulders a little.
Feel the head moving from side to side.
And the muscles up either side of the neck.
Softening.
Loosening.
Just feeling it all through the shoulders.
The neck and the throat.
Feeling the ease of it all.
Just going with it.
Bring your attention to your face.
And with your lips just gently touching,
Feel the jaw drop a little.
The tongue soft and loose.
Feel it all through the mouth.
And feel it up over the nose and through the cheeks.
Feel the eyelids smoothing out.
Feel it deeply all through the eyes and the temples.
Soft and loose.
And feel it around the ears,
The back of the head.
Up over the top of the head.
And now feel the forehead smoothing out.
Feel it deeply.
Completely.
Feel it all through the body more and more.
Deeper and deeper.
Just letting go.
Going with it.
Feel it through the body and the mind.
Going with it more and more.
Deeper.
Deeper.
Just simply letting go.
Letting go.
Take as long as you choose to sit quietly.
And when you are ready,
You might like to take a deeper breath or two.
Perhaps move your feet a little.
Feel your hands move a little.
And then when you're ready,
Let your eyes gently open again.
