Welcome to this guided body scan meditation.
My name is Leslie and I am grateful that you have chosen me to guide you on this centering and relaxing body scan.
Take a moment to make yourself comfortable.
If your intention is to relax and to sleep after this meditation,
You may find it beneficial to lie comfortably in your bed.
If,
However,
Your intent is to connect and centre yourself to either begin or to carry on with your day,
You may find it better to sit upright in a chair.
Simply allow yourself to be.
Focusing for a moment on your breath as it moves into the body,
Expanding the chest and abdomen.
And as it moves back out of the body again,
Emptying your lungs fully.
Just allow your breathing to settle into a gentle rhythm as you bring your attention to the thumb on your right hand.
Draw your right pointer finger,
Right middle finger,
Ring finger,
Pinky finger.
Draw your attention to the palm of your right hand,
The back of the hand,
Your right wrist,
Right forearm,
Elbow,
Upper arm,
Right shoulder.
Right ribs,
Waist,
Down to your hip.
Focusing your attention to your right thigh,
Your right knee,
Right shin,
Right ankle,
And your heel.
The sole of the right foot.
Bringing your focus to the top of the right foot.
The big toe of your right foot.
Second toe.
Third toe.
Fourth toe.
Now to the little toe on your right foot.
Bring your attention up now to the thumb of your left hand.
Left pointer finger.
Left middle finger.
Ring finger.
Pinky finger.
Draw your attention to the palm of your left hand.
To the back of the hand.
Left wrist.
Left forearm.
Elbow.
Upper arm.
Left shoulder.
Left ribs.
Right wrist.
Down to your left hip.
Following your focus to your left thigh.
Left knee.
Left shin.
And heel.
Sole of the left foot.
Bringing your focus to the top of your left foot.
The big toe of your left foot.
Second toe.
Third toe.
Fourth toe.
Now bringing your focus to the little toe on your left foot.
Allow your attention to expand and bring into focus all ten toes.
The tops of both feet.
Both ankles.
The front of the legs.
Following the flow of your attention up to the front of your pelvis.
Your abdomen.
Your stomach.
Your chest.
Allow that focus now to travel down the front of both of your arms.
Both wrists.
The palm of both hands.
And into all your fingers on both hands.
Now allow your focus to move back down once again to your toes.
Taking in those ten toes.
Focusing on the soles of both feet.
The heels.
The back of your ankles.
Just be aware of your calf muscles.
The back of your knees and thighs.
Bringing into focus the glutes.
Feeling the muscles in your lower back.
The back of your waist.
Middle back.
Up into the upper back.
And into the shoulders.
Drawing your attention up the back of the neck.
Feeling the muscles in the back of the head.
Moving your attention up over the crown of your head.
Into the forehead.
Soothing and relaxing the muscles.
As your awareness moves down over your eyes.
Your cheeks.
Your ears.
Being aware of your nose.
And the breath flowing in.
And out of the nostrils.
Feeling the air cool on the upper lip.
As you breathe in.
Feeling the air warm against the upper lip.
As you breathe out.
Feeling your mouth.
Your lips.
And allow the corners of your mouth to lift into a smile.
As your awareness flows down your jaw.
Your throat.
The front of your chest.
Now allow your focus to come to rest at your heart.
Feel your heart fill with a sense of love.
Of peace.
Of joy.
Allow that feeling to expand within your chest.
Down your arms.
Your torso.
Up into your neck and head.
Down your legs and all the way to the tip of your toes.
Feeling every part of your body.
Your mind.
Your soul.
Filled with peace.
With love.
And joy.
Watching as the peace,
Love,
And joy expand outside of your body.
Sending peace,
Love,
And joy out into the room around you.
Sending it out in ever increasing waves.
Out into the world where it may touch every living being.
Out farther and farther into infinity.
Sending peace,
Love,
And joy out into the world around you.
Sending peace,
Love,
And joy out into the world around you.
Sending peace,
Love,
And joy out into the world around you.
Sending peace,
Love,
And joy out into the world around you.
