Welcome to this short body scan meditation.
I invite you to find a supine position for this one.
So lying down,
Whether it's lying on a bed,
Lying on the floor,
Whether it's propped up or just simply on the floor with no props,
It is entirely up to you.
Give yourself the time and the space to get as comfortable as you need to be,
Making yourself relaxed and at ease for the next couple of moments.
Lying down wherever you are.
When you are ready,
Allow the eyes to close.
Allow the eyebrows to soften.
Allow the face to soften.
Let the whole body be at ease,
Grounding the legs,
The torso,
The upper back,
The head and the neck onto the floor.
Allow the ground,
Allow the floor to take your weight.
Allow your muscles to completely relax.
No need to grip,
No need to clench,
No need to hold on to anything.
Simply allow the muscles to let go.
Allow the tension to melt into the floor.
Allow the body to feel light.
Allow the body to feel weightless.
Take a deep inhale in through the nose and a nice long exhale out through the nose.
Let the temples relax.
Let the eyebrows relax.
Let the head be heavy.
Let the shoulders fall away from the ears,
Allowing the arms to stretch out long,
Fingertips unclench and unravel.
Palms,
No need to grip or to hold.
Allow a wave of relaxation to wash across the body.
With each breath you take,
You sink deeper into the floor,
Into the ground.
With each breath you take,
The chest expands,
The ribcage expands,
The belly expands.
Allow the chest to relax.
Allow the belly to relax.
Allow the hips to ease and to relax.
Let the legs be long,
From the thighs all the way to the toes.
Take a deep long breath in and a nice nourishing exhale out,
Feeling the breath wash across the whole body,
Sending life,
Sending energy.
Take another deep breath in and a full exhale out,
Feeling lightness,
Feeling weightless.
Slowly begin to wiggle your toes,
Wiggle your fingertips,
Allowing the body to slowly come back into the space,
Keeping your breath nice and soft,
Allowing the breath to flow.
If it feels good,
You can slide the feet together,
Take the arms over your head,
Giving yourself a full body stretch.
Take another deep inhale in and a full exhale out.
When you are ready,
Slowly open the eyes,
Bringing your mind,
Your body back into the environment.
Thank you for joining me for this short body scan today.
