This is a body scan guided meditation.
Begin by lying or sitting in a comfortable position.
If lying down,
Lay your arms and legs relaxed and fall to your sides.
If seated,
Find a balanced,
Upright,
And stable position with your feet on the ground.
Take a few moments to notice how it feels to breathe.
Take several long,
Slow,
Deep breaths.
Breathing in fully and exhaling slowly.
Breathe in through your nose and out through your mouth.
Feel your stomach expand on an inhale and relax and let go as you exhale.
Begin to let go of sounds around you.
If you are distracted by sounds in the room,
Allow yourself to notice them,
Then bring your focus back to your breathing,
Letting them melt into the background.
Now slowly bring your attention to your feet.
Notice the sensations in your feet.
Just notice without judgment.
Allow your toes to wiggle and your ankles to roll.
Imagine sending your breath down to your feet as if the breath is traveling through your nose,
To the lungs,
And through your abdomen all the way down to your feet.
Let your attention rest with your feet in this way for a few moments.
If your mind wanders,
Gently bring your attention back to your feet.
Move your attention to your legs,
Your calves,
Knees,
And thighs.
You might feel the touch of clothing or a blanket,
Or you might feel nothing at all.
Observe the sensations you are experiencing throughout your legs.
Breathe into and breathe out of your legs.
If you find an area of discomfort,
Acknowledge it,
But allow it to pass.
Breathe into your legs.
Allow the legs to dissolve in your mind.
Send your breath now to your pelvis and low back,
Softening and releasing as you breathe in and out.
Turn your attention now to your abdomen and then your chest.
Notice the physical sensations,
Such as breathing and internal feelings like hunger or fullness.
With each breath,
Let go of tension you are carrying.
If you notice opinions or judgments forming about these areas,
Gently let them go and return to noticing sensations.
Feel your clothing,
Feel the process of digestion,
With the belly rising and falling with each breath.
On the next breath,
Shift your focus to your hands and fingertips.
Breathing into and out of this area as if your hands are doing the breathing.
If your thoughts wander,
Gently bring it back to the sensations in your hands.
Allow your focus to go up into your arms.
As you exhale,
You may experience the arms softening and releasing tension.
Continue to breathe.
Send your focus now to your neck,
Shoulder and throat area.
This is a spot where we often have tension.
Be with the sensations here.
Could be tightness or the sensation of holding on.
Let go of any thoughts or stories you are telling about this area.
As you breathe,
Feel the tension rolling off your shoulders.
Bring your attention now to your face and head.
Notice the movement of the air as you breathe into or out of the nostrils and mouth.
As you exhale,
Notice the softening of any tension you may be holding.
Let your attention now expand out to include the entire body as a whole.
Bring into your awareness the top of your head down to the soles of your feet.
Feel the gentle rhythm of the breath as it moves through the body.
Take a deep breath,
Taking in all the energy you have created during this meditation.
Exhale.
When you are ready,
Open your eyes and return your attention to the present moment.
Use the energy that you found during this meditation to continue with your day.
Or use the relaxation this meditation has provided you to lull you to sleep.
Whatever you choose,
Be well.
