Welcome to today's meditation,
My friends.
The Be Free Body Scan.
We're going to do a full body scan to not only relax our body,
But our mind as well.
Find a comfortable spot and lie down.
Let's start with a cleansing breath.
Deep breath in.
Hold it.
One,
Two,
Three.
Now slow cleansing breath out.
Feeling your body start to relax,
Releasing that pent up anxiety and stress.
As we scan our body,
Relaxing each part,
Let's continue our slow cleansing breaths and repeat our mantra,
Be free.
Deep breath in,
Saying the word be,
Refreshing breath out,
Saying our word free.
Feel your scalp soften,
The tension melting away.
Relax your mind.
Clear your thoughts.
Just focus on your slow,
Steady breaths as the tightness in your scalp and mind slowly dissipates.
Slowly,
Close your eyes.
Feel the heaviness of your eyelids,
The weight of the world wearing you down.
Let your eyes rest and refresh.
Release your responsibilities and to-do list for just a few minutes.
Relax your facial muscles.
Let your cheeks soften and the stress flow away.
Gently part your lips,
Unclench your teeth,
Releasing all the tension,
Allowing you to relax.
Feel the tightness in your neck.
Slowly turn your neck side to side,
Gently stretching your tight muscles,
Easing out the pain and stress of the day.
Scan down to your shoulders.
Relax your shoulders,
Allowing them to feel weightless,
As if you were floating on a cloud,
All the tension flowing out of your body into the universe where it is absorbed,
Leaving only a sense of peace and serenity in its place.
Let your arms and hands melt into the bed or floor you are lying on,
Weightless,
As if floating in a pool,
Gently being carried along in the water.
No effort,
No energy is being used.
Just pure relaxation,
Perfect tranquility.
Next,
Feel the gentle rise and flow of your chest as you continue to slowly breathe in and out,
Feeling the life force,
The energy flowing into your lungs as they rise and the negativity and stress being released from your body as your chest slowly falls.
Relax the muscles in your abdomen with each breath,
Softening your belly.
Just be one with your body and let every muscle relax and just be.
Allow your legs to rest,
Just like your arms floating in the water,
The calming gentle waters holding you up with no effort from your body.
Just relax,
Be still.
Now let your feet relax.
They do so much for you every day,
Supporting your whole body,
Taking you everywhere you need to go,
Pamper your feet,
Wiggle the tension out of your toes.
Feel your whole body relax,
Release the tension,
The stress,
All the anxiety that keeps you up at night,
That refuses to let you rest and steals your peace of mind.
Let's take one more deep breath in.
Hold it,
One,
Two,
Three.
Slowly let that breath out.
Blow it out,
Releasing all the negativity,
Freeing your body of all that is bad to make room for all that is good,
All that is worthy of your time,
All that you deserve.
Now slowly open your eyes and see the world with a new appreciation,
A new peace and above all happiness.
Be free to breathe in all that is good.
