Namaste and welcome to this grounding body scan meditation.
Finding yourself in a comfortable position either seated or laying down.
Allow yourself to become comfortable letting go of any stress or any tension held anywhere within the body.
And once you find this comfortable position free of tension,
Free of stress,
Allow your eyes to gently close.
Allow your skin and your muscles to soften.
Allow your bones to grow heavy.
And just bring your focus to your breath for a moment.
Noticing if your breath is long or short,
Fast or slow,
Shallow or deep.
And as you start to become tuned into your breath and to the qualities of your breath,
We will apply this to the rest of the body in our body scan.
Starting now with the crown of the head,
Observing,
Noticing is there any pain,
Any tension,
Any discomfort or stress,
Within the crown of the head.
And allow yourself to let go of any stress,
Any discomfort,
Any pain or stress in this area.
And now bringing your focus down to the forehead,
Noticing any tension,
Any pain,
Discomfort or stress.
Allowing the forehead to relax and let go completely.
Bringing your focus now to the eyebrows and the eyebrow centre,
An area where we hold a lot of stress,
A lot of tension.
Sometimes we're frowning without even knowing.
Just taking this time now to notice.
Notice your eyebrows,
Notice your eyebrow centre.
Is there any pain,
Tension,
Discomfort or stress?
And allow your eyebrows and your eyebrow centre to soften,
To release and relax completely.
Noticing now the eyes and the eyelids.
Noticing any stress,
Any tension,
Discomfort or pain in the eyes or the eyelids.
And allowing the eyes and the eyelids to soften,
To release any pain,
Tension,
Discomfort or stress and relax completely.
Bringing your focus and your attention now to your cheeks.
Noticing any stress,
Any pain,
Tension or discomfort in the cheeks.
Allowing the cheeks to relax,
Letting go completely.
Bringing your focus now to your mouth,
The lips,
The tongue,
The jaw.
And observing any tension,
Any stress,
Any pain or discomfort within the mouth.
We often clench our jaws shut,
We purse our lips closed,
Our tongue often pressed hard against the roof of the mouth.
Just take this time to notice,
Notice what your mouth is doing.
And allow it to relax,
Allow it to release,
Letting go completely.
Your entire face now completely relaxed,
Tension free.
Bringing your focus now to the neck and the shoulders,
Noticing any tension,
Pain,
Discomfort or stress held within this area.
And just letting go,
Relaxing the neck and the shoulders completely.
Bringing your focus and your attention to the arms,
The muscles,
Tendons,
The bones,
The upper arms,
The elbows,
The forearms,
Wrists and hands.
Noticing any stress,
Any tension,
Pain or discomfort within the arms and the hands.
And just allowing your arms and your hands to release,
To relax,
To let go completely.
And now bringing your focus and your attention to your chest,
The heart,
The lungs,
The ribs or the muscles,
Tissues.
Observing any pain,
Discomfort,
Tension or stress.
And allowing the chest to release,
To relax and to let go completely.
Bringing your focus now to your abdomen,
All the muscles,
All the organs.
Observing any tension,
Any pain,
Discomfort or stress held within the abdomen.
Allowing your abdomen to relax completely,
Releasing,
Letting go completely.
Bringing your focus now to the back of the body,
The upper back,
Mid back,
Lower back and sacrum or tailbone.
Just noticing all the muscles,
All the tendons,
The nerves,
The spine.
Observing any tension,
Pain,
Discomfort or stress held within the back.
And allowing yourself to relax,
To release,
To let go completely.
Bringing your focus and your attention now to your legs,
The buttocks,
The thighs,
The knees,
The shins and the calves,
The ankles and the feet.
Observing any tension,
Any stress,
Discomfort or pain held within the legs and the feet.
And allowing the legs and the feet to release,
To relax,
To let go completely.
Your entire body now completely relaxed,
Completely tension free.
Allow yourself to rest now.
Allow yourself to be completely relaxed,
Completely at ease.
There is nothing left for you to do now,
But relax and focus on your breath.
You might like to relax for a little longer.
Or you might like to bring your mind back to your body.
Bringing your awareness to your surroundings and gently blinking your eyes open.
Taking in your surroundings.
Thank you for joining me.
I wish you a wonderful day.
Namaste.
