Welcome,
Beautiful soul,
To this guided body scan meditation.
Begin by positioning yourself in your meditation posture,
Or if it's more comfortable,
Lie down on your back.
Slowly bring your awareness within by consciously connecting with your breath.
Breathe into your belly and through your nose,
And breathe out.
Inhale and out through your nose.
In and out.
Relax your body into your posture and begin to travel your awareness throughout your entire body.
Take the time to observe what you feel within your body.
Be aware of any present tense spots and acknowledge each sensation that may come.
Now as you are present within your physical body,
Begin to guide your attention to the soles of your feet.
How do your toes feel?
Observe.
Is there any tension here?
Take a deep breath in and have the intention to relax your feet as you breathe out.
Allow the tightness to be released and invite relaxation into your feet.
Slowly travel your awareness up through your leg.
Into your knees.
Into your thighs.
And hips.
Begin to relax every part of your legs with each breath out.
Continue to move your attention to your abdomen without forcing anything.
Slowly breathe into your belly and observe the present movement.
Feel it rising,
Expanding as you inhale and contracting as you push out all the air.
With each breath out,
Begin to relax your abdomen and allow the movement to come naturally.
Have focus on your chest area,
Connect with your heart center and become aware of the beating rhythm it creates within.
Feel its motion vibrating from your chest into your entire body.
Relax and allow your shoulders to open up.
Move up through your neck and into your head.
Notice if there's any tension present on your face.
Observe your jawline,
Your mouth and teeth.
Observe how your forehead feels.
Is there any tension here?
Breathe in profoundly.
As you breathe out,
Allow your entire face to relax.
Release all the stresses,
Areas and loosen up each muscle present here.
Breathe in and out.
In and out.
Keep focusing on your breath.
As we end this practice,
Before getting to your everyday life,
Take a brief moment to observe the changes present within your body and mind.
Namaste.
