Welcome.
This meditation invites you to reconnect with yourself and find ease.
Find a position that feels comfortable,
Whether seated or lying down.
Let your hands rest naturally.
Close your eyes.
Take a slow,
Deep breath in through your nose and gently exhale through your mouth,
Letting go of anything you are holding at this time.
Take another deep breath in through your nose and gently breathe out through your mouth,
Bringing your full attention to this moment.
Let's begin a calming body scan supported by your breath.
Bring your awareness to the top of your head.
Inhale slowly and exhale,
Softening this space.
Notice your forehead.
Breathe in gently and breathe out,
Letting your forehead smooth and relax.
Focus on your eyes.
Take a deep breath in and exhale.
Let them rest behind your eyelids.
Soften your face and unclench your jaw.
Breathe in slowly and breathe out gently,
Releasing any tension here.
Bring attention to your throat and the sides and back of your neck.
Take a calming breath in and exhale,
Allowing this area to open.
Feel your shoulders.
Notice if you're holding anything there.
Take a soothing breath in and exhale.
And exhale,
Softening them.
Observe your upper arms.
Draw in a breath and breathe out,
Letting them feel at ease.
Become aware of your elbows.
Gently inhale and exhale.
Allow stillness here.
Sense your forearms.
Invite a breath in and exhale slowly,
Letting them be heavy.
Notice your wrist.
Take a breath in and breathe out,
Relaxing here.
Gently shift your attention to your hands,
The palms,
Back of the hands,
And each finger.
Notice every part.
Breathe in to this entire area and breathe out to loosen.
Moving slowly away from your hands,
Shift your awareness to all of your back.
Breathe in with intention.
Feel the breath expand across this area.
And exhale,
Allowing complete release.
Focus on your chest.
Breathe in fully and let it rise naturally.
And breathe out,
Connecting with the rhythm of your heart and breath.
Now become present with your belly.
Slowly inhale,
Letting it fully expand.
And then exhale,
Allowing it to release with ease.
Gently bring your attention to your hips.
Notice how they connect with the surface beneath you.
Inhale,
Feeling supported by the surface.
And exhale,
Allowing your body to settle more deeply.
Bring awareness to your thighs.
Breathe the air in slowly.
And breathe out.
Now,
Let the front and back of your upper legs rest.
Turn your focus softly towards your knees.
Allow the breath to flow in.
And exhale purposefully to soften this area.
Shift your attention to your calves.
Take another breath in.
And breathe out,
Inviting relaxation.
Move to your shins.
Breathe in with ease.
And breathe out,
Gently letting these settle.
Focus on your ankles.
Welcome your next breath in.
And release your breath to relax them.
Feel your feet,
The heels,
Arches,
And toes.
Notice every part here.
Inhale gently to this entire area.
And exhale,
Grounding your awareness here.
Now sense your entire body as one whole.
From head to toe,
Feel yourself supported and steady.
Take one more slow,
Full breath in.
And a long,
Gentle breath out.
Rest for a moment.
When you are ready,
Begin to slowly return to the space around you.
Wiggle your fingers and toes.
Gently stretch your arms and legs.
Open your eyes.
Notice the light,
The shapes,
And the colors around you.
This time spent scanning,
Breathing,
And being present is a meaningful way to care for both mind and body.
May the ease and connection you've created stay with you.
This practice can support you at any time.
In the morning as you prepare for the day.
During moments when you need to focus.
In the evening to gently transition into rest.
Or before bed to help ease into sleep.
With regular practice,
You may find yourself feeling more self-aware and at peace over time.
Thank you for giving yourself this moment of self-care.
