Hi,
My name is Robert Aceves.
I welcome you to the Simple Body Scan Mindfulness Guided Meditation.
Please sit comfortably or lie down on a mat or bed.
When you're ready.
Close your eyes.
Take a few moments to notice your breath.
And any body sensations.
Gently bring your focus on the physical sensation where your body touches the chair or bed.
With each exhale,
Let go and sink deeper into relaxation.
Remember,
The goal is to bring awareness to your body.
Not necessarily to feel relaxed.
Observing any sensations in each part of your body.
And turn.
Starting with the lower abdomen,
Noticing the sensations as you breathe in.
And out.
.
.
.
Moving your awareness down.
To your left leg.
Feeling your foot and your toes.
Observing any sensations with curiosity.
Imagining your breath.
Flowing all the way down into your left leg and your toes.
On the inhale,
And out on the exhale.
Repeating this for a few more breaths.
That's it.
Now,
Shift your focus to the bottom of your left foot.
Exploring any sensations.
In the soul,
Instep.
And you heal.
Expanding your awareness to the entire left foot.
Then,
Move up to the lower leg,
Shin and your knee.
Feeling your lower leg,
Your shin,
And your knee.
That's it.
And continue with this process for each part of your body.
Feeling your right leg.
Becoming aware of any sensations in your right leg.
Moving out to your pelvic area.
Feeling any sensations in your pelvic area?
Becoming aware of your lower back and your upper back.
And any muscles on your back.
Feeling your abdomen.
And becoming aware of any sensations on your abdomen.
Focusing on your chest.
Feeling any sensations on your chest?
Moving to your arms,
Your right arm and your left arm.
Feeling any sensations on your left arm and your right arm?
Gently bringing your awareness to your shoulders.
Feel your shoulders.
And any sensations you may be experiencing on your shoulders now.
That's it.
And now.
.
.
Softly bring your focus to your neck.
Put all your awareness on your neck.
Feeling any sensations on your neck.
Moving up to your head,
Bringing your awareness to your head and the muscles in your face.
Feeling your eyes,
And any sensations in your eyes.
And the muscles that are connected to your eyes.
Feeling your entire head.
And when you notice any tension.
Breathe into it.
And gently release it on the exhale.
If you notice your mind wandering.
Gently.
And effortlessly.
Bring your attention back.
To the body part you are focusing on.
And after scanning your entire body.
Take a few minutes.
To feel your entire body.
And your breath flowing in and out of your body.
If you start to fall asleep.
That's okay.
Feel the heaviness.
In your body.
And allow your body to rest.
And relax.
As much as you need.
You may stay in this feeling of relaxation for as long as you need.
You may also adjust your practice duration.
By spending more or less time there.
On each body part.
As you wish.
Keep in mind that this is your time.
And your mindfulness practice.
Therefore.
.
.
You decide.
How long you want it to be.
Therefore,
When you're ready to come back to the present,
You'll be able to open your eyes.
Feeling so much better.
Better than ever.
More energized.
And ready to continue your day.
Thank you for listening.
And you're welcome to come back.
To listen to this meditation whenever you want.
Wish you the best.
And talk to you soon.
