Welcome to this 10 minute body scan relaxation meditation.
Begin by finding a comfortable position,
Either sitting or lying down,
Allowing your body to fully relax.
Take a few deep breaths,
Inhaling deeply through your nose and exhaling slowly through your mouth.
Direct your attention to your body,
Starting from the top of your head.
As you inhale,
Imagine a wave of relaxation washing over your scalp,
Releasing any tension or tightness.
With each exhale,
Let go of any thoughts or worries,
Allowing your mind to settle.
Shift your focus to your forehead and face,
Notice any areas of tension or holding and consciously relax those muscles.
Release any furrowed brows or clenched jaws,
Allowing your face to soften and become serene.
Slowly move your awareness down to your neck and shoulders.
With each breath,
Imagine the tension melting away,
As if being carried off by a gentle breeze.
Feel a sense of lightness and ease as your neck and shoulders relax.
Continue to scan your body,
Moving to your arms,
Hands and fingers.
Notice any sensations or areas of tightness and with each exhale,
Let go of any lingering tension.
Allow your arms to rest heavily and your hands and fingers to soften.
Shift your attention to your chest and abdomen.
Feel the gentle rise and fall of your breath as your chest expands with each inhale and contracts with each exhale.
Bring a sense of calm and relaxation to this area,
Allowing your breath to flow naturally.
Direct your awareness to your back and spine,
Imagining each vertebrae aligning and releasing any stress or strain.
Feel a sense of support and stability as your back relaxes.
Bring your attention to your hips,
Thighs and legs,
Noticing any sensations or areas of tightness and allow your breath to soften and release any tension.
Now feel your legs becoming heavy and completely at ease.
Finally,
Focus on your feet and toes,
Allow them to relax completely,
Releasing any tension or discomfort.
Feel a sense of grounding as your feet connect with the earth beneath you.
Take a minute to rest in this state of relaxation,
Fully aware of the ease and comfort in your body.
Bask in the sensation of deep relaxation and surrender to the present moment.
We are now concluding this meditation.
Slowly bring your awareness back to your surroundings.
Take a few deep breaths.
Gently wiggle your fingers and toes and express gratitude for the relaxation and peace you have cultivated.
If you feel to let me know on a scale of 1 to 10 how this meditation felt for you,
0 is not good and 10 is great and any meditations you would like me to make in the future,
Leave it in the comments.
Thank you.
