Welcome,
Sweet soul,
To a journey of relaxation and awareness.
Today we're going on a magical trip inside of ourselves with a mindful body scan.
Find a comfy space where you can lie down.
Once you've found that just right spot,
Close your eyes and take a deep breath in and let it out.
Get ready to connect with every part of you.
As you settle in,
Imagine your body is like a gentle river flowing smoothly from your toes to your head.
Each part of your body will get a chance to relax and feel loved.
With every breath,
Feel yourself sinking deeper into relaxation.
Let's start our adventure at the very tips of your toes.
Wiggle your toes a little and now let them rest.
Can you feel any sensations here?
Maybe a tingle warmth?
Maybe you feel nothing at all and that's perfectly okay.
Breathe in deeply and as you breathe out,
Imagine sending a wave of relaxation to your toes.
Now let that wave of relaxation flow into your feet.
Notice how your feet feel against the ground or your back.
They might feel heavy or light,
Warm or cool.
Take another deep breath in and as you breathe out,
Let any tension in your feet flow away.
Next,
Your journey takes you to your ankles and your calves.
These parts of you do so much work every day,
Walking and running.
They deserve a break.
Inhale,
Deeply filling them with gratitude and exhale,
Releasing the tiredness they've been holding.
Traveling up,
We reach the knees and the thighs.
Maybe you feel some tightness here or perhaps they're already relaxed.
That's all fine.
With your next breath in,
Gather up kindness and as you breathe out,
Cover your knees and thighs in this kindness,
Letting them relax even more.
Your adventure now brings you up into your hips and your belly,
The center of your body.
Your belly might rise and fall with your breath like the waves on a beach.
Take a deep breath in and as you exhale,
Filling your belly with air and exhale slowly,
Letting your hips and belly sink into the ground,
Relaxed and peaceful.
Moving up into your chest and your back,
Feel your chest rise as you breathe in,
Holding love and joy.
As you breathe out,
Releasing any fears or worries.
Let your back holding you up all day long,
Relax into the ground,
Feeling supported and feeling safe.
Let's not forget our shoulders and arms and hands.
Sometimes we carry the weight of the world on our shoulders,
But right now,
Let them be free and light.
Breathe in warmth.
Now as you breathe out,
Let that warmth flow down your arms all the way to your fingertips,
Releasing tension.
All the way to your fingertips,
Releasing tension and filling them with a calmness.
Now gently travel to your neck and your head.
Your neck supports your head,
So give it a moment of gratitude.
As you inhale,
Imagine a gentle breeze brushing up against your neck and your head,
Soothing them out.
Exhale any tightness or heaviness that you may be feeling in your head,
Letting it float away.
Finally,
Focus on your face.
Finally,
Focus on your face,
Your eyes,
Nose,
Mouth,
And ears.
With a deep breath in,
Smile inwardly to each part of your face.
Breathing out,
Let your face completely relax,
Feeling serene and happy.
Imagine now your whole body at once,
A beautiful landscape of relaxation and peace.
From your toes to your head,
From your toes to your head,
Every part of you is connected in this moment of calm.
Breathe in deeply,
Feeling your entire body as one,
And breathe out,
Sinking deeper into relaxation.
Stay in this peaceful state for a moment.
Notice how your body feels now compared to when we started.
Remember,
You can visit this place of calm and relaxation any time you need,
Just by focusing on your breath and your body.
It's time to gently return from our mindful body scan.
Start to bring your awareness back into the room.
Feeling the ground beneath you,
Begin to wiggle your fingers and wiggle your toes.
When you're ready,
Slowly open your eyes,
Bringing back the peace and calm you've gathered.
Welcome back,
Sweet soul.
You've just taken a wonderful journey through your body,
Giving attention and love to every part of you.
Remember,
Your body is your companion on this adventure of life,
Deserving care and kindness.
