Welcome to this guided meditation.
I am yogi Brian Find a comfortable space lying on your back for today's meditation Body scan meditation today relaxation meditation So lay down on your back maybe on a yoga mat or blanket And allow the eyes to close Palms could either be facing up if you'd like to receive If you receive some answers from the universe or Palms can be facing down for some grounding in your life if you need more grounding more stability And it's just your natural breath here in and out Nothing to do or control And wiping clear any expectations for your meditation today any expectations for this time Just wipe everything clear Just observing the breath the natural breath Observing the breath Noticing if the breath is smooth shallow choppy Without any judgment just observe the breath notice the breath Taking an inhale deeply through the nose Exhale open the mouth side out let it go One more time inhale deeply through the nose And exhale open the mouth side out let it go One more time inhale deeply through the nose One more time inhale deeply through the nose Exhale side out let it go Keeping the mouth closed find a comfortable smooth breath in through the nose out to the nose Matching your inhales with your exhales And exhale open the mouth side out let it go Allowing the body to relax allowing the mind to settle And giving yourself this time for you Feeling a wave of relaxation throughout the body each breath you take you relax even more and more Sinking into the ground into your mat into the blanket The breath is smoothing out And then you can relax and relax again Starting to take a scan of the body so bring in your awareness to the body And bring in your attention to the right thumb Bring your attention to the right thumb Right index finger bring in the attention to the right index finger Middle finger Ring finger And the pinky finger Bring in the awareness to the top of the hand The whole palm The whole palm Right wrist Awareness into the forearm Right elbow Upper right arm Right shoulder Right right arm pit Side of the right waist Right hip Right thigh Right knee Right calf muscle Right ankle Heel the right foot Bottom of that right foot Top of the right foot Right big toe Right second toe Third toe Fourth toe Fifth toe Bring in your awareness to the entire right side of the body Now bring in the awareness to that left thumb Awareness to the left thumb Left index finger Middle finger Ring finger Pinky finger Bring in the awareness to the top of the left hand And the left palm Bring in awareness to that left wrist Left forearm Left elbow Upper left arm Left shoulder Left arm pit Left waist Left hip Left thigh Left knee Left calf muscle Left ankle Left heel Bottom of the left foot Top of the left foot Left big toe Left second toe Third toe Fourth toe Fifth toe Bring in the awareness to the entire left side of the body Now bring in the awareness to the back of the head Top of the head Right jaw Left jaw Right cheek Left cheek Bring in the awareness to the chin Bring in the awareness to the upper lip Feel the fullness of the lip Bring in the awareness to the bottom lip Feel the fullness of the lip Bring in the awareness to the mouth And the tongue,
Tongue relaxes Bring in awareness to the tip of the nose The entire nose The entire nose Bring in awareness to the right eyelid And left eyelid Bring in awareness to the entire right eye And the entire left eye Bring in awareness to the brow line Relaxing the brow line Bring in awareness to the forehead Forehead relaxes Right ear Left ear Bring in the awareness to the entire head Awareness to the entire head Awareness to the back of the neck Awareness to the throat Throat relaxes Awareness to the entire spine Base of the spine all the way up to the skull Visualize,
See the entire spine Relax the spine Bring in awareness to the lower right back Lower left back Middle right back Middle left back Bring in awareness to the right shoulder blade Left shoulder blade Bring in awareness to the entire back Relaxing the entire back Bring in awareness to the right chest Left chest Left chest Top of the abdomen Middle of the abdomen Lower abdomen Bring in awareness to the entire front side Bring in awareness to the entire back Bring in awareness to the entire body Whole body relaxes here Feel that wave of relaxation throughout the body Whole body relaxes here Feel that wave of relaxation Every breath you take floods the body with relaxation Slowly start to wiggle the fingers,
Wiggle the toes,
Taking movements with the body Maybe head rock side to side,
Circles with the hands,
Circles with the feet,
Awakening the body here Reaching the arms overhead,
Tucking the toes,
Extra long stretch Reach it,
Stretch it out And then bring the knees into the chest,
Give yourself a hug Just making it here to your meditation,
That's the toughest part and you did it So give yourself a little self love here,
Some self gratitude for making it here to your meditation to relax the body You did it,
Good job Then make your way to one side,
Bringing the knees to one side Reaching out one of the arms,
Use your arm as a pillow The eyes closed,
Just breathe here,
Feel this relaxation Soaking up the feeling Then whenever you're ready,
Pressing into the hands,
Making your way,
It's an easy seat Just with the legs crossed,
Spine straight,
Chin parallel to the mat,
Or you can sit on a chair Whenever you're ready,
Bring your hands to heart center Chin slightly tucks Inhale deeply through the nose Exhale,
Sigh it out,
Haaaah One more time,
Inhale deeply through the nose Exhale,
Sigh it out,
Let it go,
Haaaah Feel this relaxation,
Feel this energy,
Feel these good vibes Taking it out through your day Thank you so much for meditating with me today Namaste
