This is a guided body scan for focus and relaxation.
So start with finding a comfortable position,
Either sitting or laying down,
Allowing the entire body to be comfortable.
And also allowing for your eyes to just be gently closed.
And starting by bringing focus to your feet.
Starting with the feet and what sensations arise in the feet.
Do you feel the bottom of the feet making contact with the floor?
Noticing all sensations in the feet.
The toes,
The heels,
The tops of the feet.
Just noticing all areas and all sensations in the entire area of the feet.
And if you become aware of any tension in the feet,
Just noticing it and then releasing it,
Allowing for complete relaxation in the entire area of your feet.
And now that we have relaxed the area of our feet,
Moving upward to the area of your ankles and your calves.
And just becoming aware of the ankles and the calves,
Any sensations there.
Sensations in the ankles,
Sensations in the calves.
And just giving all focus and awareness to the area of the ankles and the calves.
And perhaps becoming aware of any tension that might be there.
Any tension or tightness in the muscles of the ankles or the calves.
And then just noticing and releasing and relaxing any of the tension that might be held there in the area of your ankles and your calves.
And now that you have completely relaxed all the muscles in the area of your ankles and your calves,
Moving your focus and awareness up to the area of your thighs and your glutes,
Or the area that we call our sitting bones.
And noticing and becoming aware of all the sensations there.
Sensations in your thighs and in your glutes,
Or the area that we call our sitting bones.
As we become aware of all the sensations there,
We also are aware if we're holding on to any tension or tightness there.
If there's any tension or tightness in the area of your thighs,
Your glutes,
Your sitting bones.
Taking this moment to release it and relax it.
Allowing for complete relaxation in the entire area of your sitting bones.
Now allowing for your focus and awareness to move to the area of your hands.
And being aware of any sensations there,
Any contact there.
Sensations in the fingers and the thumbs.
Sensations in the palms of the hands.
And just focusing on all the sensations in the area of the hands and perhaps any tension held there in the hands.
Taking a moment to release and relax.
Any tension in the hands.
Relaxing each individual finger.
Relaxing the palms of the hands,
Your thumbs,
The tops of your hands.
Allowing for complete relaxation in all of the muscles in your hands.
And now that we have relaxed the area of the hands,
Moving upward to the area of our arms,
And bringing your focus and awareness to the area of your arms.
And just noticing all the sensations there.
Noticing that even though our eyes are closed by focusing on sensations in the arms,
We know exactly how our arms are positioned in this moment.
Whether they're bent or straight.
We know exactly how our arms are positioned in this moment.
Just by simply bringing focus and awareness to sensations in our arms.
By bringing our focus and awareness to our arms,
We are also aware if we're holding onto any tension there.
If there's any tension in your arms,
Releasing and relaxing the tension.
Allowing for the arms to be loose and relaxed and free from any tension.
From our arms,
We will move to the area of our back.
Feeling any sensations in the back.
Focusing on all the sensations in your back.
And just allowing for your focus to sit there with all the sensations in the back.
As the back is making contact,
Sensations are arising.
And becoming aware of any tension in the entire back.
Whether it be the lower back,
The middle back,
Or the upper back.
And just allowing for relaxation there.
Relaxation in all areas of the back.
Releasing tension from the muscles in all areas of the back.
Allowing for the entire back to be completely relaxed.
And then not too far from our upper back is the area of our shoulders.
Our shoulders are a very popular place to hold onto tension.
But we bring awareness and focus to the area of the shoulders.
Where we can know if our shoulders are tense and tight or loose and relaxed.
And for this moment we just want to relax the area of the shoulders.
Release all the tension that's being held there.
Allowing your shoulders to be loose and lowered and completely relaxed.
Rising up from our shoulders,
We have the area of our neck and our head.
Bringing focus and awareness to the neck and the head and all the sensations there.
Bringing focus and awareness to the neck.
Sensations in the neck.
And if you're aware of any tension or tightness in the neck,
Taking this moment to release it and relax it.
Allowing for a completely relaxed neck.
Rising up from the neck is the area of our head.
Becoming aware of any sensations there in the head.
And then also becoming aware of any tension in the area of the head or the face.
Letting go of any tension that might be there in your jaw or your jaw joints.
Relaxing all of the muscles in your cheeks.
Even taking a moment to relax your lips and your tongue.
Moving up to the area of your forehead.
Relaxing any tension in the forehead.
And then moving down to the area of your eyes and your eyelids.
Just allowing for your eyes and your eyelids to be gently closed.
Releasing and relaxing any tension from the eyes and the eyelids.
And just being here in this moment of relaxation.
Scanning your body and just allowing for complete relaxation in the entire body.
And if a tension arises anywhere in the body,
You can notice it and then relax it.
Just allowing for the body to be calm and relaxed.
Even taking a moment to imagine as if a wave of relaxation is flowing through your body right now.
This wave of relaxation that starts at the tips of your toes and flows throughout your entire body until it reaches the top of your head.
And as this wave of calming relaxation is flowing through you,
It's relaxing all of your muscles.
It's relaxing all of your joints.
And it's relaxing every body part.
So imagining this wave of relaxation flowing through you.
Breathing calmly.
And just being still in this moment.
And just allowing for the calm to wash over your entire body.
And if you've drifted off to sleep.
Or you're just relaxed and ready to start your day.
I wish you well on your journey.
