Hello and welcome.
Find a comfortable seated position,
Either on a cushion or a chair,
With your back supported.
Close your eyes and begin by taking a few deep breaths,
Allowing your mind and body to relax.
During this meditation we will be doing a gentle body scan,
Beginning at the top of your head.
Notice any sensations or tension at the top of your head.
Allow the muscles in your forehead and scalp to relax.
Slowly shift your attention down to your face.
Notice any areas of tightness or relaxation.
Let go of any tension you might be holding.
Continue to scan down through your neck and shoulders.
Notice any sensations in these areas and consciously release any tension as you breathe out.
Now direct your attention to your arms,
All the way from your upper arms down to your hands.
Observe any sensations,
Warmth or coolness.
Bring a sense of relaxation all the way through your arms.
Guide your awareness down to your chest and abdomen.
Notice the rise and fall of your breath as you inhale and exhale.
Feel the natural rhythm of your breathing,
Bringing a sense of calm to this area.
Shift your focus to your back now,
From your upper back down to your lower back.
Remove any sensations of areas of tightness.
As you breathe out,
Imagine tension dissipating,
Leaving your back relaxed and at ease.
Bring your attention to your hips and pelvis.
Notice any sensations or any feeling of grounding.
Allow any tension to melt away with each breath in and out.
Continue scanning down through your legs,
From your upper thighs all the way down to your feet,
Bringing awareness to any sensations you may notice along the way.
Release any tension in your legs,
And imagine a sense of relaxation spreading throughout each limb.
Take a moment to feel your whole body as a unified whole,
Relaxed and at ease.
Gently bring your focus back to your breath,
Feeling the inhale and exhale flowing through your body.
When you are ready,
Slowly open your eyes and take a moment to notice how you feel.
I hope this guided scan meditation helps you to find relaxation and to bring awareness to your body.
Enjoy the present moment and take this feeling throughout the day.
