Thank you for listening to the meditation today.
Today we are doing a body scan,
A full body release of tension.
So find a comfortable place to sit or lie down,
Settle in,
Maybe even put a blanket over the top of you.
As you're getting comfortable,
Be as supported as possible so there's no need for your body to do anything.
You can close your eyes or gaze up the bridge of your nose or at the ceiling.
Bring awareness to your breath.
Nothing special with our breath,
Just noticing each inhale and each exhale.
Let's begin by focusing attention on your feet.
Bring all of your attention to your feet.
Maybe you wiggle your toes,
Maybe you move your feet a little side to side and then allow them to soften,
To relax.
Bring your attention to your calf muscles.
Maybe engage and release the calf muscles,
A little point and flex at the feet.
Maybe a little squeeze of the calf muscles on both legs.
Allow them to soften,
Ease and then relax.
As we start to move to the knees and up to the thighs,
Bring awareness to both the thighs,
The right and the left.
Maybe engage those quad muscles,
Squeeze them and then relax them,
Letting them soften,
Letting them melt into the mat,
Into the chair and relax.
Bring attention to the hips.
Maybe move the hips a little side to side,
Maybe engage the gluteus maximus muscles and then relax.
Letting the hips relax,
Letting them soften and ease and relax.
Bring your attention to your low back.
Bring your attention to the mid back.
Bring your attention to the upper back,
Maybe underneath the shoulder blades.
Engage those muscles for a moment and then let them relax and soften.
Bring awareness to your arms,
To your biceps,
To your triceps,
Your elbows,
Your forearms,
Your wrists and your fingers in your hands.
Maybe move them a little,
Maybe engage and then relax.
Let all of the parts of your arms and your hands relax.
Bringing your attention to your shoulders.
Let them roll down the back,
Maybe even wiggle them a little side to side,
Maybe shrug the shoulders to the ears and then release them out.
Let them become heavy and relax.
Bringing your focus into the neck,
Let the head move a little side to side if you would like and let the muscles in the neck relax.
Bringing awareness to your jaw,
To the mouth,
To the tongue.
Let the mouth open up slightly.
Let the tongue fall to the bottom or to the top wherever it feels most comfortable and relax.
Bringing awareness to your cheeks,
To your eyes,
To your forehead,
To your scalp.
Now diving deeper inside the body.
Bring awareness to your lungs,
Your heart,
Your stomach.
Let all of the on the inside of your body relax.
As we bring our awareness up to our head,
To our brain,
To the crown of our head,
Take in a deep inhale and let those areas soften.
Find ease and relax.
Stay here for as long as you would like,
Letting the body relax,
Letting the body feel heavy as it is melting in to the ground where you are sitting or lying down.
When you are ready to come out of this meditation,
Wiggle the fingers,
Wiggle the toes.
Take your arms,
Reach them out overhead as you get a full stretch through the body from the fingertips all the way down to the toes.
If you are lying down,
Roll to one side,
Use the bicep for a pillow and put a bend in the knees as you start to bring awareness back into the body.
Bringing yourself back up to a seated position,
Bring the hands to heart center.
Use this time to practice gratitude today as you think of three things that you are thankful for in your life.
Take your thumb knuckles,
Bring them to your third eye,
The middle of your forehead.
Thank you for practicing your meditation with me today.
Namaste.
