Let's begin in a comfortable seated position.
Just settle into that.
Whatever that means for you today,
It can be in a chair or on your mat.
Come to a comfortable seated position.
Let's come to our breath.
Just follow that breath all the way in,
All the way out.
All the way in,
All the way out.
As we bring this focus to our breath,
We begin to bring our focus away from the other things that dominate our thoughts,
Our consciousness.
It can be your activities of the day,
Past events,
Future events.
Let all of that slip away for just a few minutes and come back to your breath.
Then move your awareness all the way down to your belly for a moment.
The very subtle rise and fall of your abdomen with each inhale and each exhale.
Now,
Move your awareness to your mouth,
To your jaw.
Letting your jaw fall soft.
Not only are your teeth not clenched,
But they're not touching.
Just kind of hang in.
Let that area fall soft.
Letting any tension that's built up in that area kind of melt away.
And move your attention to your eyes.
Let that gaze be soft,
Relaxed,
Not squinting.
Somewhere in between and just soft.
Move your attention up to your forehead,
Just above your nose.
Letting that area fall soft.
Any tension slip away from your forehead.
Letting those worry lines flatten out.
And bring your awareness back to your breath,
This time to your nose.
Be aware of the gentle sensation,
Very subtle,
As your breath passes through your nostrils.
Let your attention move up to the top of your head,
The crown of your head.
Letting that feel light.
Your whole head is beginning to lighten up.
And let your awareness move all the way to the back of your head.
Letting any tension slip away that might be stored in that area back there.
Letting that fall soft.
Move your attention to your ears,
All the way,
Very slowly,
From your earlobes all the way up to the tip of your ear,
All the way to the top and back down.
Letting any tension slip away that might be stored in this area.
Letting your whole head be relaxed and light and soft.
Feeling that sensation for a moment and letting that sensation pour down your neck all the way down to your shoulders.
Letting your shoulders drop just a little bit.
Letting any tension that's stored in and around your shoulders melt away.
And let that sensation flow down both of your arms all the way to your fingertips and down your torso all the way down,
Your legs down to the tips of your toes.
Letting your entire body be soft and relaxed.
Letting your entire body radiate this energy all the way from the crown of your head to the tips of your toes.
Complete state of relaxation.
Come back to your breath.
Slowly.
Slowly bring your hands back to heart center.
Bring your awareness a little more fully back into this space,
Into this moment.
Take another breath.
Bring that breath all the way in with a little pause all the way back out.
Thank you for joining me in this body scan meditation today.
You can practice this at any time to find a sense of peace,
Balance,
And serenity.
May the light and love within me honor the light and love within each of you.
Namaste.
