Welcome to the free yourself body scan.
This is my first ever guided meditation.
Before we begin,
Let's take a second here and get ourselves into a comfortable position.
If you prefer to sit in the lotus position,
That is fine.
If you prefer to lie down,
That is also fine.
Any way that you're comfortable is completely fine.
There's no one position which is going to cause your meditation to be more helpful or less helpful to you.
Remember that during the meditation,
Although it is short and quick,
You may have some pain arise.
Just recognize the pain,
Notice it,
And let it go.
You aren't doing anything wrong.
If you need to adjust or are new to meditation or your current position,
Feel free to do that as well.
Any thoughts you may have in your head right now as we sit or lie down about what you have to do later or any responsibilities or things running through your head are completely fine.
Or at least this short time to be set aside.
Think your final thoughts on these matters and put them to the side for now.
You deserve and you are allowed this time to yourself.
Worry and stress free as we work together to let go of our tension and free ourselves.
Let's begin by taking three deep breaths.
Inhale,
One,
Two,
Three.
And exhale,
Four,
Three,
Two,
One.
And another inhale,
One,
Two,
Three.
And another exhale,
Four,
Three,
Two,
One.
Inhale,
One,
Two,
Three.
And finally exhale,
Four,
Three,
Two,
One.
Now let's move our awareness to the connection from ourselves to the ground.
If you're lying on a bed or a chair,
Bring your awareness from the top of your head down through the chair,
Through the house,
Down to the ground.
You are connected and grounded.
Let's now bring our attention to the top of our head and our forehead.
Five,
Notice any tension you might be holding in this area.
Four,
Begin to feel yourself relaxing all of that tension on the top of your head and your forehead.
Three,
Letting go of any tension that you may be holding in there.
Two,
Allowing yourself to completely relax the muscles and the tension.
One,
We're now completely relaxed.
Moving down now to our face,
Let's feel the tension that we have around our eyes,
Releasing and relaxing any stress we may be holding in that area,
Allowing yourself to just notice the tension,
To softly let it go.
Feeling your focus and attention on your face now,
Feel yourself relaxing your cheeks all the way down to your chin.
Three,
Fully relaxing your entire face.
Two,
Softening any feelings of tightness or tension.
One,
You are completely relaxed.
Bring your attention now even farther down into your neck,
Your upper back,
Your shoulders,
Your chest.
Oftentimes you may find that people love to hold their stress in these areas,
Causing chest pain,
Headaches,
And just an overall inability to fully and completely relax.
Let go of this tension in your neck.
Bring your awareness down the back of your head into your neck,
All the way down into your shoulders,
Allowing your shoulders to drop and the tightness in those areas to just fully soften all the way down.
Three,
As you do that,
Now start to bring your attention around to your chest,
Relaxing the muscles in your chest and allow your chest to open up.
Two,
Breathing in,
You gather the tension in your chest throughout your upper body.
Three,
As you breathe out,
You release all of the stress and tightness in your chest,
Becoming fully relaxed.
Go ahead and spend some time here in this area of your body,
Breathing in,
Gathering any stress,
Any tension you may have in the muscles.
And then as you breathe out,
Try to release all of the stress,
Tension,
And tightness,
Softening this area.
When you're ready,
Bring your attention down through your arms,
Starting from your shoulders,
Relaxing them,
Feeling the softness as you recognize them,
Letting them drop if they want to.
Relaxing all the way down into your elbows as you move your awareness down through your arms.
Feel your awareness moving down now through your forearms,
Releasing any tension,
Tightness,
Stress,
Pain,
Your forearms down to your wrists.
Feel your wrists loosen and move now into your hands.
Follow and feel the wave of relaxation moving through each of your fingers all the way to the tip of the finger.
Really feel the fingers and the muscles loosen.
Focus on releasing any stress,
Tension,
Tightening in these areas.
Three,
Loosening even more now as you fully relax your arms all the way down to your hands.
Two,
Allowing them to just be as they are,
Not adjusting or judging any particular feeling,
But just simply relaxing them and letting go.
One,
You're now fully relaxed from your head all the way down to the tips of your fingers,
Through your arms,
Your neck,
Your shoulders,
Chest.
I can spend some time in this relaxation of your upper body here.
Let's now move our attention even farther down still.
Maintain the relaxation of your previous attention areas and let's move down into the stomach.
Feel the muscles in your core soften and relax.
You fully release any tightness that you may have,
Allowing yourself to become completely relaxed from the waist up at this point.
Not holding on to any stress or tightening,
Any muscles becoming fully relaxed as we now move down into our legs.
From your hips now down to your knees,
Feel yourself completely let go.
Relaxing all of the muscles,
Letting them sink into your base,
Your ground to the earth,
Whatever that may be.
Feel the muscles on the top of your legs and on the bottom of your legs,
Sides,
Insides,
Just completely relaxing.
As we guide our attention now through your knees,
Down to your shins,
Your calves,
Now into your ankles.
Feel the wave of relaxation going through your legs all the way down to your ankles.
Move from your ankles into your feet now,
Feeling the muscles let go and soften as you move through them.
Three,
Move your attention now to both of your feet,
Relaxing all of the muscles on the top and the bottom of your feet.
Two,
Moving your softening awareness into each toe,
One,
You are now completely and fully relaxed.
I invite you to stay in this moment for as long as you need.
Remember not to judge yourself.
Maintain an awareness now on the breath,
Staying as relaxed as you were when you finished the body scan,
Recognizing any feelings of stress or discomfort that may arise,
Noticing them and continuing to come back to the breath.
Thank you for joining me on my first meditation and I hope you were able to find some time for yourself.
