Today's meditation is going to be lying down.
You can lie down on a yoga mat,
Your bed,
Or any other surface of your choice,
Whatever you prefer.
I'm going to give you a moment to make yourself as comfortable as you can.
We're going to start with a body scan and we're going to end with a couple minutes of silence.
During the body scan,
Observe your body without any judgment.
You're not here to determine if something is good or bad.
You're simply here to observe.
So let's start with your feet.
Notice how they're dangling.
Are your toes pointing straight up?
Are they facing opposite directions?
Do you feel anything in particular?
Now let's move on to your calves.
How do they feel?
Are they tense or is there no particular sensation?
Move on to your thighs.
How are your thighs right now?
Take some time to notice.
And then whenever you're ready,
Tense your thighs as much as you can.
For 5,
4,
3,
2,
1,
You can release and exhale.
Notice your thighs now.
Do you feel any difference?
Now focus on your hips and your glutes.
How do they feel?
Are you ready to squeeze your glutes and tense up as much as you can?
You're going to tense for 5,
4,
3,
2,
1,
And release.
You can exhale.
Again,
Do you notice a difference?
How does your lower back feel?
How does your belly feel?
If it feels comfortable and won't cause you pain,
You can tense up your belly.
If it won't feel comfortable,
You can just stay still.
So tense up your belly as much as you can.
For 5,
4,
3,
2,
1,
And you can release and exhale.
Does your belly and lower back feel any different?
Pay attention to your upper back and shoulders.
Do you feel any tension?
Do you feel any particular sensations?
You can lift your shoulders to your ears and squeeze 4,
5,
4,
3,
2,
1,
Release.
Let's go up to your neck.
Your jaw.
Is your jaw relaxed or tense?
If it's tense,
Can you relax it?
Can you relax your tongue?
How are your eyebrows?
Are they knit together?
Can you release them?
This is where I leave you.
The music will keep playing for 3 minutes.
You can continue this meditation by focusing on your breath.
If thoughts make an appearance,
Just bring your attention back to the breath.
Good night,
My friend.
Good night,
My friend.
Good night,
My friend.
Good night,
My friend.
Good night,
My friend.
Good night,
My friend.
