For today's practice we're going to do a quick and simple body scan meditation.
This is a practice that you can use to help release tension and relax the muscles throughout your body so that you can give yourself a break from stress and bring yourself into a calm and relaxed state.
So let's begin by getting into a comfortable position.
And for a truly relaxing experience I recommend that you lay down on a comfortable surface.
But if you don't have somewhere to lay down find a comfortable seat and if possible somewhere where you can lean back and have your head supported to allow your neck and shoulders to relax more fully.
So go ahead and get settled.
When you're ready you can gently close your eyes and take in a full deep breath to help you settle in even more.
As you continue to settle in allow gravity to do its work giving you the sense that your body is being pulled downward letting your body fully sink into the surface beneath you.
Let's take another deep breath in and breathe out.
Take another deep breath in and then breathe out slowly feeling your body relax as you exhale.
Now we're going to begin focusing on relaxing your body from the top of your head all the way down to your feet by focusing in on common areas where tension is held in your body and allowing yourself to release any tension that you might be holding there.
We'll begin by bringing your attention to the top of your head.
Imagine the top of your head releasing perhaps with a slight tingling or a feeling of warmth releasing any tension you feel in your scalp allowing the tension to melt away relaxing the back and the sides of your head.
Now bring your awareness to your face and let your whole face be soft relaxing the muscles in your cheeks feeling your cheeks loosen.
Now softening the muscles around your eyes relaxing your forehead now noticing your jaw and letting it be loose perhaps allowing your jaw to drop open a little.
Now draw your attention to your neck inviting the muscles in your neck to loosen releasing any tension you might be holding there notice how in relaxing your neck it also relaxes your shoulders.
Let your shoulders drop down and back and allow the muscles connecting your neck and shoulders to lengthen and loosen.
Now breathe in deeply to feel your chest and back expand and then feel the release on the exhale releasing any tightness or tension that you feel in your chest or upper back.
Now notice your lower back noticing if there's any tension or tightness there and also letting it release with each exhale.
Now imagine feeling a wave of relaxation flowing down through your hips and into your legs feeling your muscles softening in your upper leg and thighs in your calf muscles and shins.
Now notice the sensations that you feel in your feet allowing your feet to relax softening and releasing any tension in the arch of your foot letting your toes relax and be loose.
Now scanning through your whole body from the top of your head down through your core and all the way down to your toes feeling yourself sinking into the surface that you're resting on feeling heavy at peace noticing how it feels to be relaxed right now appreciating this restful state savoring what it feels like to be at peace as we conclude this relaxation practice take a moment now to thank yourself for giving yourself this time and try to take this feeling of peace and stillness with you as you transition into whatever's next when you're ready gently open your eyes you can stretch if you need to or simply stay still where you are savoring the feelings of relaxation thank you for joining me and I'm wishing you peace ease and joy as you move forward take good care
