This is your body scan meditation.
You can either do this seated or lying on your bed,
The floor,
Couch.
So taking a moment to find that sustainable and comfortable position for you.
Wherever you are,
You can softly close your eyes and come into this space.
First beginning to notice your breath,
Feeling your chest and your belly expand as you inhale.
And then feel your belly drop as you exhale.
Just noticing how your body feels today.
We'll begin at the top of our head.
Start to soften and send any healing light,
Any release to your head as you move to your forehead,
Down the sides of your cheeks into your jaw.
Just allow a gentle softening here,
A release.
You can begin to invite your breath into any areas that you may feel tension and skin down through your neck to your shoulders.
Notice how this part of your body feels today.
Begin to soften down your arms through your elbows all the way down to your fingertips.
You have any built up energy or tension,
You can slightly flick your fingers and allow that tension to release.
Coming back up towards your shoulders as we move down towards your heart space,
Allowing any tension to release as you move towards your belly,
Softening any muscles,
Any tension.
Simultaneously you can release any tension or pressure in your back,
Starting the back of your shoulders all the way down,
All the way down your spine.
And then continuing this full body release,
Moving to the outer parts of your hips,
Sending breath to any tension that may be building up in this space.
You can slowly and gently move down through your legs,
Past your knees,
Down your calves,
Into your feet.
Similarly,
If you have any built up tension or energy that you would like to release,
You can kind of flick your toes or move your feet,
Grounding down into this space,
Into your body.
Taking one last big breath here,
Inhale through your nose,
Open your mouth as you release.
When you're ready,
You can come out of this however you would like.
Begin to bring awareness into the space,
Into the room around you.
Namaste.
Your meditation is complete.
