Welcome to this body scan meditation to promote rest and relaxation.
Find a comfortable position either seated or lying down.
I invite you to close your eyes or soften your gaze and take a deep breath in and a smooth breath out.
Continue to connect to your breath and with each inhale find stillness and each exhale releasing tension.
Let's begin by taking three deep breaths together.
Inhaling through the nose and exhaling through the mouth.
Two more times.
Inhaling through the nose and exhaling through the mouth.
Finally,
Inhale deeply and exhale deeply.
In this body scan meditation we'll be bringing our attention to different parts of our body and inviting them to relax.
Start by paying attention to your feet.
Notice the tops of your feet,
The bottom,
The sides.
Notice any sensations you may be feeling.
Any tingling,
Any coolness or warmth.
As you inhale focus on your feet and as you exhale let your feet be heavy and relaxed.
Continue to bring awareness to your ankles and your calves and shins.
Notice what your legs feel like right now.
Let your legs rest heavy on the inhale and as you breathe out feel them sink deeper into the ground or surface beneath you.
As you continue to breathe bring awareness to your hips.
How do your hips feel right now?
If you feel any tension take a deep breath in and release it as you exhale out.
Next draw your attention to your belly and your lower back.
Feel your breath moving in and out through your belly.
Feel it rise and fall with each breath.
Let your belly and lower back feel heavy and relaxed.
Continue to breathe and bring awareness to your upper body.
To your chest,
Your heart space,
Your shoulders,
Your upper back.
Notice if you're holding any tension and release it with each inhale and exhale.
Notice your fingers and your hands.
Notice any tingling,
Any sensations.
Bring awareness to your wrists,
Your forearms,
Your elbows,
And up your arms all the way connecting to your shoulders.
As you breathe let your arms and your hands be heavy and relaxed.
Continue to scan up your body,
Up your neck,
To your head.
Notice if you're holding any tension in your jaw or your facial muscles,
Your brow,
Your forehead.
Notice all parts of your face and your head.
Continue to breathe here and release tension.
Inhaling deeply and taking a smooth deep breath out.
Next scan your entire body all the way from the tips of your toes to the top of your head.
Continue to breathe.
Inhaling deeply,
Finding stillness,
And exhaling slowly,
Releasing tension and allowing your body to relax and feel heavy.
Continue to breathe deeply,
Focusing your attention on your breath and your body.
You might drift off to sleep or to come out of this space.
Deepen your breath,
Gently wiggle your fingers and your toes,
Reach your arms above your head for a full body stretch and open your eyes.
Thank you and I hope that this was relaxing and peaceful for you.
