This body scan meditation will guide you through tuning to different areas of your body as you notice any tension or discomfort and allowing relaxation to flow through you.
This practice can help to relieve stress and deepen your connection with your body.
To begin with,
Find a comfortable place to sit or lie down.
If you're lying down,
Allow your arms to rest gently by your sides.
Keep your back straight but relaxed.
If you are comfortable to do so,
Close your eyes.
Begin to take a slow deep breath in and slowly exhale.
Natural flow in and effortless flow out.
Allow the breath to become natural and flowing.
As you find your own rhythm with your breath,
Bring your attention towards your feet.
Notice any sensations,
Any warmth,
Coolness,
Tingling or pressure.
If you sense any tension,
Gently allow it to soften with each breath.
Now I invite you to move your awareness up to your lower legs.
As you do this,
Feel the muscles there.
Notice the contact of your feet with the floor or your legs to the floor.
If you notice any tension,
Gently release it.
As you begin to shift your attention to your knees and then to your thighs,
Become aware of how they feel.
If there is any tightness or tension,
Allow it to loosen with your exhalation.
As you breathe out,
Release the tension.
Now begin to move your focus to your hips and your lower back.
Are you holding any tension there?
If so,
Acknowledge it and let it go with your next breath out.
Now bring your awareness to your abdomen.
Notice any sensations here.
Is there any tightness?
A feeling of warmth?
Movement?
If you feel any tension in the abdomen,
Allow the breath to soften in the area.
It can help as you breathe in to channel the breath down in towards the abdomen so that you feel it expand.
And allow this expansion to soften the area before gently breathing out as you release.
Moving to your chest,
Place your hand there.
Feel the rise and fall of your breath,
Allowing each exhalation to bring a sense of relaxation into this area of the chest.
Allow the breath to expand the area.
And then just gently breathe out and release.
Now bring some awareness to your shoulders.
Many of us hold tension here.
Imagine them softening and just dropping them ever so slightly.
Releasing any stress.
Focus on your arms and then move down towards your hands.
Notice any sensations in your palms or your fingers.
Allow any tightness to ease.
You may want to wiggle your fingers or just allow that tension to ease off with the breath.
Bringing your attention to your neck and jaw now.
If you sense any tightness,
Gently unclench and relax with the breath.
As you breathe out,
Purposely relax and unclench any tension there.
Finally move your awareness to your forehead and scalp.
Let go of any tension in your brows,
In your eyes and around your head.
Taking a nice deep cleansing breath in.
Allowing the abdomen to expand and exhale completely.
Allow your whole body to feel supported and at ease.
Rest for a few moments here.
Just simply be aware of your breath and your body.
When you're ready,
Gently bring movement back to your toes.
Wiggling your fingers and take another nice deep breath in.
As you exhale,
Open your eyes and return to the present moment.
Feeling refreshed and at ease.
