Hello,
I'm Michael from Pure Turtle and welcome to this body scan meditation.
This meditation will guide you through a deeply relaxing and rewarding body scan.
Teaching you to be mindful of your body,
Realizing you can control much more of it than you thought,
And leaving you feeling utterly relaxed,
Calm,
Peaceful and positive.
Please only listen to this meditation when it's safe to do so,
And never whilst operating machinery.
To begin,
I'd like you to make yourself comfortable in your space,
Placing both feet on the floor to create a stable base,
Resting your hands gently in your lap or on your thighs,
Settling down into your position.
Or if you are lying down,
Then settle into your space,
Giving your body a shuffle to really sink in.
No matter what position you are in,
Be conscious of any clothing you might be digging in,
Or anything that might distract you.
Adjust it if needed.
And now,
Nice and comfortably in your space,
Gently allow your eyes to close,
And begin to breathe slowly,
Starting with a deep breath in,
And a long,
Slow exhale.
Counting to four as you breathe in,
And counting to seven as you breathe out.
Finding the pause at the bottom of each breath,
And enjoying a moment there in the peace and stillness,
Before breathing in again to the count of four.
Relaxing your stomach muscles,
And lightening your chest to allow in as much air as you can.
Then slowly and steadily breathing out to the count of seven,
And returning to that pause at the bottom of your breath.
Continue to breathe like this now,
Starting to be mindful of your thoughts.
If you find your mind is wandering away from your breath,
Then kindly let those thoughts go.
Allow them to pass you by,
And bring it back to your breath.
Starting to feel the calming effects already.
And as you breathe,
Be mindful of your heart,
See if you feel it beating in your chest,
Or you might feel your pulse elsewhere in your body,
And just notice it for a moment.
And now,
Allowing your breath to return to a natural,
Relaxed pace,
I'd like you to bring your attention to the top of your head,
To all the muscles around your scalp.
I'd like you to focus on those muscles,
And feel for any tension.
And if you find any,
Then gently allow those muscles to relax.
It may take a second or two,
But be patient,
Giving them your full permission to relax.
Moving down your head now,
Bringing your attention to your forehead and your temples,
Looking for any signs of tension,
And allowing those muscles to relax.
Allow your forehead to unfurrow,
Your eyebrows to relax,
And even the eye muscles surrounding your eyeballs,
To allow them to gently let go.
Moving around to the back of your head,
And the base of your skull,
Your cheeks,
Under your eyes,
Your tongue,
And your jaw.
Just feeling for any tension,
Allowing those muscles to relax.
Moving down to your neck,
Down the front,
And in the back,
All the way down to the base,
And out over your shoulders,
A popular place for tension to build.
And spend a few moments here,
Just allowing your shoulders to relax.
Feel the muscles letting go,
And your shoulders sinking down.
Allow them to have a well deserved rest.
Continuing down to your arms,
Your biceps,
Triceps.
Continuing to relax any tense muscles you find on the way.
Round your elbows,
Your forearms,
Into your wrists,
Allowing any tension you find to gently fade away.
Into your hands now,
The back of your hands,
And your palms,
Down into your fingers,
Going from knuckle to knuckle,
Allowing any tightness or tension to gently fade away.
Whilst here you might notice a difference in temperature between one arm and the other,
Or tingling sensations in your hands.
One arm might feel higher than the other.
Just be aware of the signals you're receiving from your arms and hands,
And look on them with curiosity,
Being mindful of all the information you're being sent,
But rarely,
If ever,
Have noticed before.
Bringing your attention now to the top of your chest,
Around your collarbones,
And the top of your back,
Around your shoulder blades,
Again,
Just looking for any tension,
And gently giving those muscles permission to relax.
Moving down your spine,
With strong muscles either side,
And work your way down vertebrae to vertebrae,
Just softening any tightness you find.
Moving down your chest now,
And between your ribs,
Down through your solar plexus,
And into your abdominal muscles,
Really allowing them to relax,
Allowing your stomach to rest and really expand as you breathe.
Moving down now to the base of your spine,
Your waist,
And around your hips,
Gently searching for any tension,
And letting it drift away before moving on.
Slowly moving further through your body now,
Down to your buttocks,
These are very big,
Very strong muscles,
So take your time,
And let them start to ease into a deep and easy relaxation.
Moving round your pelvis,
And then down into the tops of your thighs,
Gently allowing any tension to slip away,
The backs of your thighs next,
And down into your knees,
Around the front and back,
Moving down into your shins,
And around your calves,
And now moving down to your ankles,
Around your heel,
Down the top of your feet and into the base,
Around the balls of your feet,
And finally into your toes,
Easily and peacefully letting any tension or tightness just drift away.
Again here you may find a difference in temperature or feeling,
Or tingling sensations,
Again just be mindful of the signals you're receiving,
And let them go on with curiosity.
And now I'd like you to spend a few minutes here,
In this state of complete relaxation,
Enjoying the feeling,
And appreciating the freedom you have from tension and tightness.
Notice that this state of relaxation has arisen because you have scanned your body and taken control of each individual muscle,
And given each muscle your full permission to relax.
Realize that your ability to relax is within your control,
Enjoy the positivity it brings you,
Knowing you have taken care of your body,
And given it this time to rest.
If your mind begins to wander,
Just allow those thoughts to drift away,
Bring your attention back to your breath,
Counting if you need to,
Or if you don't,
Just bring your attention back to this feeling of complete peace and relaxation you are feeling right now.
Notice your mind is thinking slowly and calmly,
And also bringing your attention to your heart.
Notice how much slower and more relaxed your pulse is now compared to the start of this meditation.
Notice how you feel at peace and full of contentment.
Enjoy another minute here in this tranquil state.
And now,
I'd like you to gently start to bring your attention back to the room.
Feel your chair or bed supporting you.
Notice the air around your extremities,
On your face or around your hands.
Noticing temperature differences or breezes.
Start to easily wriggle your fingers and toes,
Reconnecting with your body.
And always remembering that you can return to this meditation whenever you want to relax.
When you're ready,
Gently open your eyes.
And please take your time when coming around from this meditation.
This level of deep relaxation can reduce your blood pressure and make you light-headed,
So please be mindful of that as you stand up.
I hope you enjoy the rest of your day.
Thank you.
Thank you.
