Hello,
My name is Sam and welcome to this body scan meditation.
This meditation can help you to relax deeply,
Reduce stress and increase your sense of well-being.
Before we begin,
Find a comfortable and quiet space where you can sit or lie down undisturbed for some time.
Once you've found your comfortable spot,
Take a deep breath in and let it out slowly.
Allow your body to soften.
Allow your body to soften and to sink into the surface that you're on top of.
Get a sense for the weight of your body and the heaviness of the muscles as they relax.
Take another full breath in through the nose.
Take another deep breath in through the nose,
Filling up your belly and let it go really slowly,
Relaxing even more as you let go of the breath.
Begin by gently turning your awareness to your feet.
Notice the weight of your feet against the ground.
Notice the texture of the surface beneath them and any sensations that may be present in your feet,
Such as warmth or tingling.
Slowly move your awareness up the body to the ankles,
Shins and knees.
Pausing at each part of the body,
To bring awareness to any sensations that may be present.
When you notice a certain sensation,
Just observe it from afar,
Rather than making any judgment or analyzing it.
We want to have a general awareness for what's going on inside.
Allow your breath to deepen and slow down.
Take deep breaths in through the nose if possible and out of your nose,
Allowing each breath to fill the lungs and expand the belly.
And as you exhale,
Let go of any tension or stress that you may be holding on to.
Moving up the body,
Bring awareness to your thighs and hips.
Notice any tension or stress melting away,
Feeling the weight of the muscles as they soften.
And gentle opening through the hips.
Notice your lower back and abdomen.
And imagine that you're breathing out any tension from these areas.
We can use our breath to breathe in relaxation and breathe out tension.
Draw your focus to your chest and upper back.
Notice any sensations that may be present in the abdomen.
Notice any sensations that may be present in these areas,
Such as tightness or warmth.
Notice how the breath fills your chest and lungs.
And imagine that you're breathing in peace and breathing out any worries or anxieties that you may be holding on to.
Moving up to your shoulders and arms,
Notice any sensations that may be present in these areas.
Visualize any tension or stress just melting away and allow your arms to feel heavy and relaxed.
Bring your awareness to your neck and head,
Noticing any sensations that you may be feeling in these areas,
Such as tightness or discomfort.
And as you breathe deeply and slowly,
Visualize any tension melting away from the neck and head.
Imagine that you're breathing in calmness and breathing out any thoughts or worries that may be causing you stress.
Allow your awareness to focus on the face and feel all the muscles that give your face expression softening and melting and relaxing,
Melting and relaxing,
Letting go of the jaw,
Softening around the mouth,
And letting go of any tightness you feel around the eyes and temples.
Notice how the skin feels supple and smooth.
Take a few moments to scan the entire body once more,
From your head to your toes.
Notice any sensations that may be present,
But try not to judge or analyze them.
Simply observe them with a sense of curiosity and awareness.
As we begin to conclude this session,
Take a deep breath in and let it out slowly.
Take a moment to feel a deep sense of relaxation and peace throughout your entire body.
And when you feel ready,
Slowly open your eyes and return to your day with a sense of calm and tranquility.
Remember,
You can return to this body scan meditation whenever you need to relax and find a sense of peace.
And with regular practice,
You may find that you're able to tap into a deeper sense of relaxation and well-being,
Even during moments of stress or anxiety.
I hope you have a wonderful day.
