As we begin,
Just start by getting comfortable in a seated position,
Sitting upright,
Your eyes closed or slightly open depending on what's more comfortable for you.
Your shoulders back but relaxed.
You want to make sure you're comfortable,
So if you need to adjust your posture at any time you're welcome to.
But just beginning with three slow deep breaths in through the nose and out through the mouth.
With each out breath just letting go of tension a little bit more and more each time.
Relaxing,
Releasing and with your next out breath just letting your breath return to its natural rhythm.
We're going to work through a short body scan to allow you to tune in to what's going on internally,
What's happening in the body to help ground you,
To help find a sense of stillness and freedom.
So we're just going to scan down starting at the top of the head all the way down to the feet.
So just starting your head,
Noticing what it feels like to have a forehead and the back of a head,
To have a face,
A nose,
Eyes,
A mouth,
A chin and the rest of the back of your head.
Maybe even relaxing these body parts as we scan down.
Seeing if you can relax your neck,
Relax your shoulders,
See if you can find a sense of peace and stillness in your upper torso as you scan down your arms,
Your forearms,
Your hands and fingers.
Relaxing all these body parts,
Moving to your chest now,
Your back,
Your stomach.
Just relaxing these body parts completely without forcing anything,
Without making anything happen.
Moving to the legs now,
Relaxing your upper legs and your knees,
Relaxing your calves and your feet.
Seeing if you can relax your ankles and your feet.
And finally,
Seeing if you can relax your toes and the bottom of your feet.
And as we conclude this meditation,
Let us gently,
Calmly stay deeply rooted in our body as we gently,
Calmly open our eyes whenever we're ready,
Whenever we feel comfortable.
Have a beautiful day.
