Welcome,
Today's relaxing meditation will focus on what is commonly called the body scan.
This simply means bringing your awareness to areas of the body as I guide you.
You may do this meditation in the upright and sitting position,
Or laying down with the head fully supported.
Go ahead and get into that comfortable position now,
Making sure you will not be disturbed.
Close the eyes,
Begin your body scan starting with the face,
Letting your attention become centered around your eyes.
Notice the soothing darkness behind your eyelids,
Feel how the tiny movements of your eyes are making you relax.
This tiny movement aids in giving you deep relaxation.
Bring your focus now to your forehead,
Let the wrinkles here melt away.
Focus on your nose,
Feeling the cool air coming in and the warm air going out.
Now focus only on your mouth,
Notice your lips pressing together,
Your tongue is resting.
Then bring awareness to the density of your teeth.
Focus on your jaw,
Let it become loose and relaxed.
Any tension here is loosening completely.
Bring your awareness now to the front of your neck.
Notice any sensations you are having here.
Gently guide your awareness to the back of the neck now,
Noticing the left side and the right side of your neck.
Let your attention rest on the collarbone and the tops of your shoulders,
Your deltoids,
Your shoulder blades on your back.
Notice your upper arms,
The biceps and the triceps.
Bring awareness to your elbows,
The left elbow and the right elbow.
Focus only on your forearms now,
And your wrists.
Focus on your right wrist,
And now on your left wrist.
Perhaps you can bring awareness to both arms at the same time.
Can you notice your hands now,
And only your hands?
How about your right hand?
Now specifically,
The palm of your right hand.
Focus only on the palm of your right hand,
How does it feel?
And now bring awareness over to the left hand.
Focus on the palm of your left hand now,
And only the very center of your palm.
Now feel both hands at the same time.
Notice how relaxed this body scan is making you feel,
Nice and calm and relaxed,
A peaceful moment of gentle body awareness.
Now we will continue to focus on the back,
Where many of us carry old worries and stress.
And when we focus on the back,
You may notice sensations of discomfort,
Perhaps discomfort you have felt for years upon years.
But what's different about today,
Is that you are just going to notice these sensations.
There's no need to want them to go away,
Or for them to be any different.
Let's just notice our body today.
So focus now on your back,
Breathing slowly,
Noticing.
You are a witness,
You are the awareness.
Notice now your legs,
And how they connect to the hips and the pelvis.
Focus on your pelvis now,
And just notice anything you feel here.
Bring your awareness now down the legs,
To the thighs,
The front of your thighs,
And the back of your thighs.
Bring your knees now,
Any sensations you feel here are just simply sensations.
Guide your attention now to the calves,
And now the shins.
Notice that you are still breathing gently and easily.
Pay attention now to your ankles,
Your right ankle,
And your left ankle.
Notice your feet,
The left foot,
And the right foot.
Notice your toes,
Each toe individually.
Wonderful.
Now allow for your attention to widen and expand awareness around your entire body.
Noticing your body as a whole.
Amazing.
You have completed a body scan.
How did it make you feel?
Gently opening your eyes,
Whenever you feel ready,
Stretching and moving each part of the body we focused on today,
Gifting them with gentle movement.
Well done.
