Welcome,
I'm Michelle Bradley,
Certified exercise physiologist and health coach.
This is a relaxing body scan meditation.
Find a comfortable position,
Close your eyes,
And pay attention to your breathing,
The air coming into and out of your body.
If at any point during the meditation you find your thoughts wandering,
Take notice and guide it back to my voice.
It's natural for that to happen.
And a relaxing meditation takes place when you simply listen to my voice,
Feeling soothed and relaxed.
Inhale,
Hold it,
And exhale.
Inhale,
A little slower,
Hold it,
And slowly exhale.
Inhale,
Hold it,
Slowly exhale.
One more time.
Inhale,
Hold it,
Slowly exhale.
Allow your breathing to deepen.
Inhale,
Fill the chest,
Allow the belly to expand.
Exhale,
Slowly,
Easily,
And then allow the breathing to return to normal.
With each exhale,
Feel your body soften.
Starting with the top of your head,
Feel as though everything is soothed.
Exhale and soothe the top of your head like some warm,
Gentle touch coming down your forehead,
Easing your temples,
Erasing any tension in your eyes,
Your cheek,
Your jaw.
Allow the soothing feeling to come down over your head,
The back of your skull,
Caressing your ears,
Your neck,
The base of your skull.
Allow that warm,
Soothing feeling to ease the tension in your shoulders,
Relaxation down your arms,
Biceps,
Through your elbows and forearms,
A feeling of warmth and relaxation through your wrists,
Your hands,
And down each finger.
Complete relaxation and ease.
Feel a soothing warmth coming down your spine,
Top of your back and over your shoulder blades,
The middle of your back and torso,
And your low back,
Down into your hip.
Take a deep breath in,
And as you exhale,
Feel relaxation and ease traveling down your chest,
Your ribcage,
Your diaphragm,
Abdomen,
Down into your hips.
Your entire upper body is completely relaxed.
Take a deep breath in,
And as you exhale,
Feel a soothing warmth and relaxation in your hips and down your thighs,
The backs of your thighs,
Your knee joint.
Feel warmth and ease traveling down your calves and shin,
Your ankles,
Your heels,
The top of your feet and arch,
Pads of your feet and your toes.
Your entire body is completely relaxed,
Warm and comfortable,
Soothed by your own breath.
Deep and relaxed,
A feeling of comfort and ease.
And now we're going to feel powerful energy,
A light that fills you up and makes you feel remarkable in your own skin.
This powerful,
Energizing light seeps in through your toes,
Bubbles up from your feet,
Filling your ankles,
Your lower leg and calf,
Coming up through your knees,
Feeling amazing,
Warm,
Light and energizing.
Breathe in and fill yourself up through your thighs and the back of your legs,
A warm energy filling you completely.
This amazing light comes up through your hips,
Up your spine,
Filling your back,
Low back,
Torso,
Abdomen,
Rising up,
Powerful energy in your chest,
Your mid back,
Your upper spine,
Shoulder blades,
Filling your chest and shoulders.
This powerful energy entering at your fingertips,
Filling your fingers,
Your hands,
Forearms,
Elbows,
Light and energy and power coming up your arms,
Your biceps,
Your shoulders,
Rounding out over the tops of your shoulders,
Filling your neck,
Your jaw,
Base of your skull,
Filling up your cheekbones,
Your ears,
Your temples,
Eyes,
Powerful light and energy filling your forehead,
The top of your skull,
All the way through the crown of your head,
Your entire body filled with light and power and energy.
An amazing feeling of wellness.
Your body is relaxed and energized to meet any challenge,
To rise to any occasion,
To fulfill any desire you have.
Breathe in a deep breath,
Feeling your energy and power and exhale,
Letting go of any stress and tension,
Feeling completely at ease.
Your body is amazing and capable of wonderful things.
Your mind is sharp and focused.
You have clarity and insight to tackle whatever it is you desire.
We will end this meditation with three deep breaths.
Breathing in and a slow breath out,
Another breath in and a slow exhale.
One more slow inhale and a deep relaxing exhale.
I'm Michelle Bradley.
I appreciate so much that you have taken the time to listen to this meditation and I wish you wellness.
