This body scan meditation is similar to a progressive muscle relaxation,
Except the difference is instead of tensing and relaxing your muscles,
You simply will be focusing on the sensations in each part of your body.
So this is similar to a guided meditation.
And this,
Instead of a sitting meditation,
This is a lying down meditation.
So as you're listening right now,
Find a comfortable space where you can lie down.
Maybe you need to pause the audio here.
And that's what you want to do.
You want to lie down on your back.
So here we go.
So as you lie comfortably there on your back,
Make sure your legs are uncrossed.
And your arms are simply relaxed at your sides.
Your eyes can be open or closed.
It's your choice.
So to start off,
Focus on your breathing.
And allow your stomach to rise as you inhale.
And fall as you exhale.
And so we're going to do this,
We're going to breathe deeply for about two minutes.
Until you start to feel comfortable and relaxed.
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MESMERISM.
INFO You And now I ask you to turn your focus to the toes of your right foot And just notice any sensations you feel while continuing to also focus on your breathing Imagine each deep breath And then you can focus on your right foot Imagine each deep breath flowing to your toes And let's remain focused on this area for one to two minutes You Move your focus now to the soul of your right foot.
Tune into any sensations you feel in that part of your body and imagine each breath flowing from the soul of your foot.
Tune into any sensations you feel in that part of your body and imagine each breath flowing from the soul of your foot.
Tune into any sensations you feel in that part of your body and imagine each breath flowing from the soul of your foot.
Let's move your focus to your right ankle.
Same thing.
Breathing into the ankle.
Breathing into the ankle.
Breathing into the ankle.
Let's now move to your calf.
Just imagine that breath flowing into your calf of your right leg.
Breathing into the calf.
Breathing into the calf.
So now let's put our focus on our right knee,
Doing the same thing.
Breathing into the calf.
Breathing into the calf.
And focus on your thigh.
Bring the breath flow into your thigh.
And now we move into the hip,
The right hip,
Letting that breath flow.
And now we move into the hip,
The right hip,
Letting that breath flow.
Now we're going to repeat the sequence for our left leg.
Turning your focus to those toes on your left foot,
Noticing the sensations,
And focusing on the breathing,
Just like you did with the right leg.
Breathing into the hip.
Breathing into the hip.
Breathing into the hip.
Now we're going to focus on the sole of our left foot,
Feeling the sensations,
Imagining the sole of our right foot.
Breathing into the heel.
Let's move our focus into the left ankle,
Repeating as before.
Breathing into the heel.
Breathing into the heel.
Breathing into the heel.
Now we do our left calf.
Breathing into the heel.
Breathing into the heel.
Breathing into the heel.
Breathing into the heel.
And now moving into your left knee,
Still focusing on the breath and the sensations.
Breathing into the heel.
Breathing into the heel.
And now we're on our left thigh,
Breathing deeply.
Breathing into the heel.
Breathing into the heel.
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