This is the well-being body scan meditation.
Make sure that you are in an upright position and that your back and neck are straight and comfortable.
Keep your feet flat on the ground with your hands in a comfortable,
Loose position.
And take three deep breaths.
And as you inhale,
Allow your breath to collect any negativity.
And notice it release as you exhale.
And return your breathing to its normal rhythm.
And let's begin by taking your attention down to your feet.
Move them a little.
Feel the sensations there.
How do they feel right now?
As you hold your attention at your feet,
Notice the muscles relax and release.
Just letting go.
Now move your attention from your feet to your calves and feel the sensations there.
Do your calves feel tight?
Is there any tension there?
And now as you hold your attention on your calves,
Feel the muscles soften and relax.
Now move your attention up to your thighs and notice the sensations there.
And notice your thighs soften and relax.
Really letting go of any tension there.
Feel the releasing and relaxing of your thighs,
Your calves and your feet.
Just letting go.
Noticing any tension and relaxing there now.
Feel the relaxing and releasing throughout your buttocks,
Hips and pelvis.
Feel how the muscles are effortlessly releasing,
Softening,
Relaxing.
Draw your attention now to your abdomen.
Notice it rising and falling with each breath.
And with each breath now,
Notice this area loosening and relaxing.
Just letting go.
Now bring your focus up to your chest and notice it effortlessly rise and fall with the normal rhythm of your breath.
Feel how easy this is.
Feel how relaxing and soothing it feels.
Now feel a great wave of relaxation and calm flowing through your arms all the way down to your hands and fingers.
Effortlessly moving,
Letting go.
Just flowing.
Notice now a lightness flowing sensation there.
And feel this light flowing sensation through your shoulders.
Notice them slightly rise and fall with your breath.
Feel the back of your head relax and soften.
Feel your neck and shoulders loosen and relax.
Focus your attention now to your face.
Open your tongue,
Loosen and let go.
And feel your jaw and cheeks soften.
Feel your forehead and temples relax,
Letting go.
Feel this deep relaxation throughout your body,
Effortlessly feeling more relaxed.
Single.
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When you are ready to come back into your physical space,
Feel your body on the chair or floor.
Wriggle your fingers and toes.
Pacing downwards,
Slowly open your eyes.
And have a stretch if you want.
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