Hi,
And welcome to this guided meditation.
My name is Max Sokoleski,
And I'm going to be guiding you throughout your entire body.
Start by finding a comfortable position,
Either sitting or lying down.
Make sure you're in a quiet and peaceful environment where you won't be disturbed.
Turn off any notifications or incoming calls,
All that stuff.
Yeah,
Give yourself some space to be.
Be generous with yourself.
Begin by taking a few really deep breaths,
Inhaling deeply through your nose and exhaling slowly through your mouth.
Allow your body to relax with each out-breath,
Releasing any tension or stress your body may be holding.
And begin to focus on your feet.
Put your attention on your feet,
Become aware of any sensations you may feel,
Such as warmth,
Tingling,
Pressure,
Or anything there.
Notice the weight of your feet on the ground or on the surface beneath you.
And after that,
Move up to your legs.
Slowly move your attention up to your legs.
Notice any sensation you may feel in your calves,
Your knees,
Your thighs.
Scan each area of your legs with a curious and non-judgmental attitude.
And move further up,
Notice your hips and your pelvis.
Shift your attention upwards.
Notice any sensation you may feel,
Such as tension or relaxation,
Warmth or coolness,
And just observe.
There is nothing to fix.
And then bring your awareness to your abdomen.
Scan this area for any sensations.
You may feel fullness or emptiness or tension or relaxation,
Anything.
Just witness,
Just observe.
Now move your attention upwards to your chest.
Become aware of any sensation you may feel in this area.
Notice the rise and fall of your chest as you breathe.
Now move your attention to your arms.
And scan each arm from the shoulders down to your fingertips.
Be aware of any sensation you may feel,
Such as tingling or tension or pleasant sensation.
It's all very welcome.
Shift your attention to your shoulders and your neck,
Noticing any sensation you may feel in this area.
You may notice tightness in your shoulders.
That's okay.
Or you might not notice anything.
That's perfect too.
Just observe.
Now slowly move your attention upwards to your head.
Scan around to your forehead,
Temples,
Your scalp.
And feel.
Feel whatever is going on right now,
Right there.
Feel the need to adjust or fix anything at all.
And just listen to your breathing.
Inhale through your nose and exhale slowly through your mouth.
Allow your body to relax with each breath and release on each out-breath.
Just let.
Keep breathing.
Observe your breath.
Release on each out-breath.
Now become aware of your entire body.
And present to your entire body all at once from your feet up to your head.
Let it all.
And now become present to the fact that you are present in this moment with your body.
Just breathe and is in order to be right now but here.
Is nothing to do.
Just be right now.
Just be right now right here.
Present to your entirety of your body.
And when you feel ready,
Slowly,
Very slowly,
Open your eyes and take a few moments to ground yourself before you get up or move on with your day.
Remember to carry the sense of relaxation and awareness you've cultivated during this body scan with you all throughout your day.
And thank you for meditating with me and I'll speak to you soon.
