Find a comfortable seat with your feet flat on the floor and your hands resting in your lap.
You can gently close your eyes or find a spot on the floor to gently gaze at.
Just observe your breath,
Observe your body,
Pay attention to your chest as it rises when you breathe in and the exhale as you breathe out.
Not making any adjustments,
Just observing.
Today we're going to do a body scan.
We're going to find places in our body where we are holding tension,
Where things don't feel good,
And we're going to send energy there and help ourselves feel better.
So bring your attention to your feet.
Notice your feet inside your shoes and how they rest against the floor.
Then draw your attention up your legs to your knees,
Breathing in and out.
If you have any pain or uncomfortable feeling,
Visualize your breath being sent to that space,
Sending it love and healing.
Now draw your attention from your knees all the way up to your hips,
Relaxing and releasing,
Sending breath wherever it's needed.
Now bringing your attention to your lower back and sending it up your spine,
Past your belly,
Past your heart,
Sending love and relaxation to all the parts of the middle of your body.
And now send your attention down your arms,
To your elbows,
To your wrists,
To the palm of your hand,
And to your fingertips,
Relaxing and releasing,
Feeling comfortable in your seat and feeling comfortable in this moment.
Now bring your attention back to your shoulders,
Maybe lightly rolling them back,
Relaxing your shoulders.
Bring your attention to your neck,
Maybe gently moving your head so your right ear goes over your right shoulder,
And then gently move back to center.
And then bend so your left ear is over your left shoulder,
And bring it back to center.
Now bring your attention to your eyes,
In your nose,
In your lips.
Remove your tongue from the roof of your mouth,
Resting it gently behind your front top teeth,
Where the gum meets your teeth.
Put a gentle smile on your face,
Sending yourself love and relaxation.
Bring your attention now to your eyebrows and your forehead,
Releasing any tension you might be holding there.
Feel your body sink into your chair as you feel totally relaxed.
And now bring your attention to the top of your head,
Relaxing your scalp,
Relaxing your ears,
Feeling at total peace.
And now,
As we end this meditation,
Bring that calm,
Peaceful,
Relaxed feeling into the rest of your day.
And at any time you feel you need this feeling again,
Just close your eyes and pay attention to your body.
You may now gently open your eyes.
Have a beautiful day.
