Hello,
And welcome.
This meditation will bring awareness to your body as we perform a body scan with the idea of relaxing softly into your body and becoming aware.
So wherever you are,
Start to settle in,
Make sure that you feel comfortable,
And you can either do this meditation seated or lying down.
In both cases,
You want to feel comfortable,
So maybe your clothes are loose,
No restrictions on your body,
And you're in a space where you feel safe with no disturbances.
When you're ready,
You can close down your eyes,
Or you can lead with a soft gaze.
And as you close your eyes,
Maybe this brings your attention to your body,
What's going on inside.
Give yourself time to notice if you feel any sensations,
To notice your breathing,
To notice how you feel in this moment.
Noticing your thoughts,
Any emotions,
Any feelings,
Just noticing it all right here.
And now you can bring attention to a point that's furthest away from your mind,
So bring your attention down to your feet.
And if you need to wiggle your toes or your feet,
Go right ahead and just bring your attention down to your feet.
And noticing how they feel,
How do your feet feel,
Either planted on the floor beneath you?
Maybe you notice a sensation on the soles of your feet.
Just bring your awareness there.
So with your awareness on the soles of your feet,
Begin to feel the muscles of your feet soften and relax,
Just relaxing the muscles of your feet.
And breathing into this part of the body,
You can slowly move your awareness up to your ankles,
Relaxing the outer inner part of your ankle,
Gently moving your awareness up to your lower legs.
Notice if you feel a sensation in your lower legs.
And if you do,
Just bring your awareness to that part and bring your breath to that part of your body,
Relaxing all the way up to your knees,
Letting the muscles around your knees relax,
Soften,
Moving up to your upper legs,
The front and back of your legs.
Feel the tension start to release as you bring your awareness to this part of the body.
And moving gently up to your hips,
Relaxing your hips into whatever surface you're lying on,
Noticing if you feel a change,
Noticing if this part of your body starts to grow heavy into the surface as your muscles relax,
Moving up to your lower belly,
Melting into your lower belly,
Just letting it relax and soften your awareness on your lower belly.
Gently moving around to your lower back,
Noticing if you feel any tightness or tension in the muscles or the spine of your lower back,
Breathing into your lower back,
Circling to your middle belly,
Just relaxing here.
You can even envision relaxing through the organs in this space,
Softening,
Moving to your middle back,
Relaxing the muscles that support this part of the spine and to your chest and your upper chest,
Relaxing,
Allowing the chest to relax down.
Maybe you feel the chest expand as you breathe,
And breathing into this part of your body,
Moving to your upper back,
Relaxing your upper back,
Feeling the breath move into your upper back,
Moving your awareness to your shoulders,
Letting them rest and relax.
Feeling your upper arms,
Your elbows,
Forearms,
And through the palms of your hands.
Notice if you feel any sensation under the palms of your hands,
Releasing and relaxing through the fingers,
Through the fingertips,
And gently moving your awareness back up the arms,
Through the shoulders,
And now to the neck,
And just resting your awareness on your neck,
The front and back of your neck,
Moving up towards the crown of your head.
Notice if you feel any sensations in the crown of your head,
Relaxing the muscles that support the skull,
Relaxing through the forehead,
Melt the tension away in your eyebrows,
Your eyes,
Your inner eyes,
Moving down your nose,
Releasing tension around the mouth,
Your cheeks,
Your jaw.
Maybe you let your jaw open just slightly,
Relaxing the muscles,
Tension in the tongue,
Relaxing down the entire right side of your body,
Releasing tension down the left side of your body,
Relaxing the entire front side of your body,
And down the entire back side of the body.
Feel your body totally heavy and relaxed on the surface that you're lying on,
And gently move your awareness into the organs inside,
And just relaxing as you shift your awareness gently from each organ,
Just relaxing and releasing tension.
Any tension released in the lungs,
The belly,
And bring your awareness to your mind.
Relax your mind,
And then gently landing down at the heart center,
And just resting your awareness here on the heart with your body totally relaxed,
Tension released.
Maybe you notice your heartbeat,
Envision the blood pumping from and to the heart,
Your ribs expanding on the inhale,
Releasing on the exhale.
We'll go for three heart breaths,
Inhale,
Expanding your heart center,
Expanding the ribs,
Almost like a balloon inflating.
Inhale and hold.
Exhale and release.
Release any tension,
Let it all go.
We'll do two more here.
Inhale,
Expand energy through the heart,
Exhale,
Release.
Last time,
Inhale,
Expanding through the heart center.
You can even imagine bright light emanating through the heart outside of your body.
Inhale,
You're open,
And exhale,
Release.
Bring it back to your body,
Back to your heart center.
Continue to breathe at your own pace.
You're relaxed,
You're renewed.
In this space of stillness,
Maybe you can find an intention that will help move you forward in the rest of the day or into your night.
Your meditation is now complete.
