This is a progressive body scan meditation.
For this meditation you can either do it seated in a chair or laying down in Shavasana or in a comfortable position.
Include making sure that your spine is nice and straight.
Take a moment now and get yourself nice and comfortable.
I jokingly always say wiggle,
Squiggle and move.
Adjust and settle.
Take a cleansing breath here.
Inhale through the nose,
Sigh it out the mouth.
Close your eyes and bring your focus inward.
Allow yourself to settle into the pose,
Into this moment.
With every exhalation releasing any tension held anywhere in the body.
Simply allow yourself to relax.
If you find you're holding tension somewhere in the body,
Some part of the body refuses to relax.
On your next inhale send your breath to that part of your body.
As you exhale feel that part of your body begin to relax,
To release out the tension,
Allowing you to settle a little deeper and to relax a little bit more.
Allow your breath to deepen.
Feel it draw all the way down into the lower belly,
All the way into the upper chest.
Exhale out as completely as you inhale and release any stale air in your body.
Begin to feel the relaxation beginning your toe.
Rise up through your feet and ankles.
Into your shins and your calves.
Rising up through the thighs and into the pelvis,
Everything from the waist down towards the feet.
It's being supported.
Feel the relaxation rise up through your torso.
Here's what's going to happen.
Your back muscles are going to widen and your belly is going to soften.
The chest it broadens as the shoulders relax down and away and the arms grow heavy.
Shoulders to elbows,
Elbows to wrists,
Into the hands and each one of your fingers.
The arms grow heavy.
They're being supported.
Relax your neck,
Your head and your face.
Take a cleansing breath here.
Inhale through the nose,
Sigh it out the mouth.
Allow the body to completely and totally relax.
Feeling it settle.
Feeling the weight and hold of gravity on the body.
Let that focus in.
Then begin to bring your awareness back into your body.
First begin to feel the air around your body.
Then bring the awareness up of your head.
Draw it down through your face to your neck.
Drawing it down into your shoulders.
Feel how broad the chest has become because the shoulders have relaxed down and away.
Drawing the awareness down the arms from the shoulders,
Elbows,
Elbows to wrists,
Into the hands and each one of the fingers.
Feel how heavy the arms have become.
Drawing the awareness down the torso.
Feeling how wide the back muscles have become and how soft your belly.
Drawing the awareness down through the pelvis and down the legs,
Through the thighs,
The knees,
Into the shins and the calves,
Into the ankles,
The feet.
Take a cleansing breath here.
Inhale through the nose,
Sigh it out the mouth.
Breathe.
Allow the awareness to return to your body.
You can begin to wiggle your fingers.
You can begin to wiggle your toes.
You can move your hands,
Move your feet as the awareness returns to you.
Take another cleansing breath here.
Inhale through the nose and sigh it out the mouth.
Sigh.
And then you can blatantly crack your eyes and take in your surroundings.
Namaste.
