Welcome to your body scan meditation.
I am your guide,
Sarah Kurtz.
Please find a comfortable seat or lying down position where you can rest for the next few minutes.
Once you're comfortable,
Please close your eyes.
Take a nice deep breath in through your nose and out through your mouth.
Relax all the tension in your body and then bring the awareness to your toes and relax your toes.
Bring some awareness to the bottoms of your feet.
Relax your feet.
Bring some awareness to the tops of your feet.
Relax your heels.
Relax your ankles.
Relax your shins.
Relax your calves,
Your knees.
Relax your thighs,
Your hamstrings,
All the way up into your hips,
Your glutes,
Relaxing the whole pelvic area.
Relax your abdomen and all your internal organs.
Relax your low back,
Your mid-back.
Relax your ribs.
Relax your lungs,
Your heart.
Relax your shoulder blades,
The front of your chest,
Your pecs,
Relaxing into your shoulders.
Come to your fingertips now and relax your fingers.
Relax the palms of your hands.
Relax the backs of your hands.
Relax your wrists.
Relax your forearms.
Relax your elbows.
Relax your biceps,
Your triceps,
All the way back into your shoulders again.
Relax the muscles in your neck,
The trapezius muscles.
Relax your throat.
Relax the back of your neck.
Relax your jaw.
Relax all of the muscles in your face.
Relaxing your forehead,
Muscles around your eyes,
Relaxing the cheeks,
Even relaxing the ears.
Relaxing your tongue in your mouth,
Letting the teeth part slightly,
And relax the whole scalp.
Now your whole body is relaxed.
Take a deep breath here.
Know that any time throughout your day,
When you take a deep breath,
You can immediately come back to this relaxed sensation in your body.
You are safe here in your body.
You are able to be your best self,
Your most calm self,
Your true self.
Take another deep breath here.
When you're ready,
Plant a seed of gratitude or an intention into your heart to set the rest of your day in that energy.
My wish for you is to be your best authentic self.
You can open your eyes,
Bring your body back,
And enjoy your day.
