Body scan meditation.
There is nowhere you need to go.
Nothing you need to do.
Take a nice deep breath in.
And release.
Find a place where you can be warm and comfortable for this practice.
Either sitting or laying down on a comfortable surface.
As you move around and settle in,
Gently close your eyes.
Become aware of your physical body.
Take a deep breath in your nose and exhale through your mouth.
Notice the quality of the air as you breathe it in through your nostrils.
Notice how cool and clean it is coming in.
Feel it moving through your body and its warmth as it leaves.
We will begin today's body scan by bringing our awareness to the soles of our feet.
What does it feel like to have your awareness here?
Are there any sensations?
Without any judgement or trying to create any kind of experience.
Allow yourself to simply be present with anything that you notice.
Relax your toes and the top of your feet.
Imagine with every breath you take a renewing,
Relaxing energy moving through your body.
Release all tension.
Moving the breath up through your ankles,
Lower legs,
Calves,
Knees.
Soften the muscles in your lower thighs,
Inner and outer thighs,
Upper thighs,
Groin,
Hips,
And glutes.
Soften your pelvis.
Release your lower abdomen,
Lower back.
Allow your breath to gently fill your belly.
Notice the rise and fall of it with each breath.
Release your middle and upper back,
Your chest,
Shoulder blades,
And shoulders.
Let your breath relax your arms,
Hands,
And all of your fingers.
Notice your neck.
Let it relax the back of your head,
Your scalp.
Bring your attention to your forehead,
Your brow,
Your eyes.
Relax behind the eyes,
Your brain,
Your nose,
Your forehead.
Behind your nose,
Your mouth,
Tongue.
Unclench your jaw.
Let your throat be relaxed.
Imagine this gentle energy opening your heart,
Renewing your inner organs,
Bones,
Tissue,
Joints,
And ligaments.
Allow it to recharge and renew every cell in your body.
Take a deep breath in your nose.
Exhale through your mouth.
Allow yourself to make noise as you breathe.
Let the vibration of your own breath relax you.
Do you notice a shift in the way you feel?
Notice your whole body present and relaxed.
Inhale.
Exhale.
Inhale.
Exhale completely.
Bring your awareness back to your feet now.
Wiggle your toes,
Your fingers.
When you're ready,
Open your eyes.
Thank you for practicing with me.
Much love.
