Welcome to this 10-minute guided body scan meditation.
This practice will help you relax,
Become more aware of your body,
And cultivate mindfulness.
Find a comfortable position,
Either lying down on your back with your legs extended and arms resting by your sides,
Or sitting comfortably with your feet flat on the floor and hands resting in your lap.
When you're ready,
Gently close your eyes and take a deep breath in and exhale slowly.
Take a moment to settle into your posture.
Feel the support of the surface beneath you.
Notice any areas of tension or discomfort in your body and see if you can let them soften.
Allow your body to become heavy and relaxed.
Bring your attention to your breath.
Notice the natural rhythm of your breathing.
Feel the breath as it flows in and out of your body.
Let your breath anchor you in the present moment.
Now bring your focus to your feet.
Notice any sensations in your toes,
The soles of your feet,
And your heels.
Feel the contact of your feet with the surface beneath you.
If you don't feel any particular sensation,
That's okay.
Just acknowledge whatever is present.
Shift your attention to your ankles and lower legs.
Notice any sensations in your calves and shins.
Feel the muscles,
The skin,
And any areas of tension or relaxation.
Now bring your awareness to your knees and thighs.
Notice the front and back of your thighs,
The weight of your legs,
And any sensations of pressure or tingling.
Allow your thighs to relax and release any tension.
Move your attention to your hips and pelvis.
Notice any sensations in your hips,
Buttocks,
And lower abdomen.
Feel the connection to the surface beneath you and allow this area to soften.
Bring your focus to your lower back and abdomen.
Notice the rise and fall of your belly with each breath.
Observe any sensations in your lower back,
Letting go of any tension you might be holding there.
Shift your attention to your chest and upper back.
Notice the movement of your chest with each breath.
See expansion and contraction.
Feel any sensations in your upper back,
Shoulders,
And shoulder blades.
Now bring your awareness to your arms and hands.
Notice any sensations in your upper arms,
Elbows,
Forearms,
Wrists,
And hands.
Feel the weight of your arms and the contact of your hands with your body or the surface beneath you.
Allow your arms and hands to relax completely.
Move your attention to your neck and throat.
Notice any sensations in this area.
Feel the weight of your head and the support of the surface beneath you.
Finally,
Bring your focus to your face and head.
Notice any sensations in your jaw,
Mouth,
Cheeks,
Nose,
Eyes,
And forehead.
Allow your face to soften and relax.
Notice the sensations on the top of your head and scalp.
Now take a moment to feel your entire body as a whole.
Notice the sensations of your body breathing,
The rise and fall of your chest and abdomen.
Feel the sense of relaxation and calm that you have cultivated through this practice.
When you're ready,
Slowly begin to bring your awareness back to the present moment.
Gently wiggle your fingers and toes and take a deep breath in.
Exhale slowly.
When you feel ready,
Gently open your eyes.
Take a moment to appreciate the time you've taken for this practice and the relaxation you've brought to your body.
May you carry the sense of calm and awareness with you throughout your day.
Be well.
