Welcome to Take Care Coaching Guided Meditation.
Practicing a body scan can help you bring more mindfulness to your body by learning how stress and anxiety affect it.
In this scan,
You will bring your awareness to different areas,
Beginning with your feet and ending at the very top of your head.
You may come across muscles that are tight or tense.
You can allow them to soften and relax.
Let that happen.
If you can't,
That's okay.
Just let the sensations be.
To begin,
Make sure you're in a comfortable position,
Either sitting or lying down.
Once settled,
Close your eyes and congratulate yourself for taking this time for your meditation practice.
Now become aware of your breathing.
Breathe normally and naturally.
Breathing in,
You're aware you're breathing in.
And breathing out,
You're aware you're breathing out.
When you feel ready,
Gently shift your awareness from your breath to the bottom of both feet,
Where you feel your feet on the floor.
Just notice any sensations here and sense into what is being felt.
Feel into your toes and the top of both feet and up into both ankles.
Breathe and allow these areas to soften.
Allow your ankles and feet to become loose and relaxed.
Now move your awareness into your lower legs,
Feeling into your calves and shins.
Notice your knees and just sense into what is being felt.
Move your awareness now to your thighs,
Sensing into your upper legs and hips.
Now lift your awareness into your belly and breathe deeply to soften this area.
Withdraw your awareness from your belly and move to your lower back.
Really send your breath to your lower back,
Allowing any tightness and tension to soften here.
Sense into your middle back and upper back,
Breathing deeply into these areas,
Allowing your back to relax.
Shift your awareness into your chest,
Feel into your heart and lungs,
Breathing in.
Notice your rib cage expanding and then contracting when breathing out.
Gently withdraw your attention from your chest and move your awareness into the fingertips of both of your hands.
Feel into your fingers and palms and then the back of both hands and up into both wrists.
Allow your hands to become loose and relaxed.
Move your attention into your forearms,
Elbows and upper arms.
Allow your arms to drop heavy.
Move your awareness into both shoulders and send your breath into your shoulders,
Allowing any tightness and tension to soften here.
Now sense into your neck.
If you notice any tightness,
Try to breathe into it.
Move your awareness into your jaw,
Relaxing and softening here.
Feel into your cheeks,
Your eyes,
The muscles around your eyes.
Soften these areas.
Sense into your forehead and temples.
Then let your awareness move into your top and then back of the head.
Now expand the field of your awareness to include your entire body from head to toe to fingertips.
Really connect from your head to your neck to your shoulders,
Arms,
Hands,
Chest,
Back,
Belly,
Hips,
Legs and feet.
Feel your body as a whole with its various physical sensations,
Thoughts and emotions.
Breathing in,
Feel your whole body rising and expanding and then falling and contracting when breathing out.
Really feel the body as a whole.
As we come to the end of this body scan,
I encourage you to congratulate yourself for taking this time to be present.
You can slowly start to move your fingers and toes.
When you're ready,
You can gently open your eyes and take a soothing stretch if you need to.
Thank you for meditating with Take Care Coaching.
Have a great rest of your day or evening.
Take care.
