Welcome to this body scan meditation.
We'll start by sitting comfortably in a chair or laying down in Shavasana.
Straighten the back.
Relax the arms.
And just let the fingers curl naturally.
Bring the awareness inward.
Focus on the rise and fall of the belly as we breathe.
Feeling the belly rise and the heart rise as we inhale.
And feeling the belly fall and the heart fall as we exhale.
And without trying to change the breath,
Just be aware of the pattern of our inhales and exhales.
Let the eyes get heavy.
And eventually let the eyes close.
And we'll start this total relaxation body scan by becoming aware of our feet.
Wiggling all ten toes.
Feeling the arches of the feet and the heel.
Totally relax the feet.
And gently move the awareness up the legs to the calves and the shins.
And totally relax the calves and the back of the legs.
And moving our awareness up to the kneecaps.
The front of the knees,
The side of the knees,
And the back of the knees.
And just allow them to relax.
Moving our awareness up to the thighs,
The quadriceps,
The hamstrings.
And gratitude for the legs to keep us moving throughout the day.
Moving the awareness up to the hips,
The right side,
Left side,
The glutes,
And the hip flexors,
The front part of the hips.
And just take a deep breath into this area.
And exhale.
Let it totally relax.
And we'll start this with the lower body.
Just letting the whole lower body be completely still and open and relaxed.
And then let's move the awareness up to the lower part of the belly.
Allow the belly to relax so we can breathe deeply into this part.
Allow the whole belly to relax.
Moving the awareness up to the upper part of the belly and the rib cage.
Wrapping around to the low back and the mid back.
Take a few deep breaths into this part.
And let it totally relax.
Moving our awareness up to the heart center in the chest.
Expanding the chest so we can breathe deeply.
And let the whole front part of the body relax.
And bringing your attention to the upper back,
The whole spine from the low back to the crown of the head.
Just feel that perfect natural alignment of the spine.
And let all the back muscles relax.
Moving the awareness to the arms,
The shoulders,
The upper arms,
All the way down to the fingers.
Breathe deeply into both arms.
And just allow them to relax.
And finally bringing our awareness to all the muscles of the face,
The forehead,
Eyes,
Nose,
Cheeks,
Mouth.
Let the tongue relax off the roof of the mouth.
Let the jaw relax and soften.
And parting the lips slightly.
Let all the muscles of the face relax.
And on our next breath in,
Feeling that awareness from the toes to the fingers to the crown of the head.
The whole body is one.
And exhale,
Just let it relax.
Any tension that we might still be holding on to.
Just let it go.
And for the next couple minutes just focusing on your breath.
Inhale and exhale from the nose.
And exhale,
Just let it relax.
And on our next breath in,
Feeling that awareness from the toes to the crown of the head.
And exhale,
Just let it relax.
And on our next breath in,
Feeling that awareness from the toes to the crown of the head.
And exhale,
Just let it relax.
And slowly begin to deepen the breath.
Namaste.
