Hello,
Welcome to this deep relaxation body awareness meditation.
I invite you to find a comfortable position.
You can be seated or laying down.
Allow your body to relax into position and prepare for deep relaxation.
I invite you to close your eyes.
If you do not feel comfortable closing your eyes,
You can leave them open and focus on a place out in front of you.
Bring your awareness to a sound far away from you.
This can be a sound outside of the room you're in or outside of the building you're in.
Allow your awareness to rest on this sound.
Bring your awareness to a sound close to you within your same room.
What is one sound that you hear that is close to you?
Bring your awareness to any smells near you.
Become familiar with the air surrounding your body.
Now bring your awareness to your physical body.
Bring your awareness to your skin.
Can you feel the sleeve of your shirt on your arm?
Can you feel the air on your face?
Notice your seat.
Notice the placement of your hands,
The position of your spine.
Now bring your awareness to the inside of your body.
Concentrate on the breath moving in through your nose,
Down your throat,
In and out of your lungs.
Feel into your chest and belly.
Maybe you can even feel your heart beating within your chest.
Now we will do a body scan.
As I bring your attention to each part of your body,
I want you to release all tension here.
Let each cell and fiber of your body melt into its rightful place of relaxation.
We will begin at the crown of your head.
Notice the way your scalp feels.
Down to your forehead.
Release the skin around your eyes.
Relax your eyelids.
Let your cheeks fall and your jaw relax.
Follow your throat down your neck to your collarbones.
From the base of your skull down your neck to the tops of your shoulders.
Relax your shoulders.
Let your shoulder blades slide down your back into full relaxation.
Relax your biceps and triceps and your upper arms.
Elbows.
Forearms.
Wrists.
Socks of your hands.
Palms of your hands.
Your pointer fingers.
Middle fingers.
Ring fingers.
Pinky fingers.
And thumbs.
Relax your whole arms and place them gently in your lap.
Allow them to rest here.
Now bring your awareness to your chest and your upper back.
Notice the way your chest moves with each breath.
Feel the air moving from your nose down your throat in and out of your lungs.
Feel the way your chest carries your heart.
Notice the way your upper belly and upper back move with each breath as well.
Notice the subtle rise and fall of your belly with each inhale and exhale.
Relax your low belly and low back.
Relax your hips.
Relax into your seat.
Trace your awareness from the tops of your upper legs to the backs of your upper legs.
Relax your thighs and your hamstrings.
Release any tension in your knees.
Down your shins.
Through your calves.
Where your lower legs meet your ankles.
Bring your awareness to your ankles,
Your heels,
The tops of your feet and the soles of your feet.
Relax your big toes,
Your second toes,
Your third toes,
Your fourth toes and your fifth toes.
Release your whole lower body.
Release any tension in your legs and feet.
Now send your awareness to your heart center.
Be here and breathe into your heart space right in the center of your chest.
We will take three heart breaths here.
Breathe in through the back of your heart,
Pause at the top of your breath and exhale through the front of your heart.
You will do them together.
Inhale through the back of your heart,
Pause for a moment of love.
Exhale through the front of your heart.
Inhale through the back of your heart,
Pause for a moment of peace.
Exhale through the front of your heart.
Final breath together.
Inhale through the back of your heart,
Pause for a moment of gratitude.
Exhale through the front of your heart.
Exhale for stillness and flowing spaciousness here at your heart center.
Feel love,
Peace and gratitude radiating throughout your whole body.
Pause for a moment here and enjoy the feeling of this beautiful practice.
And this concludes our meditation.
