Welcome to a body scan guided meditation.
This meditation is best done while lying down on your bed or on a mat.
As you settle down into the posture,
Spreading your legs slightly wider apart,
Letting both your feet fall on either sides.
Just letting both your hands rest on either sides of your body with your palms facing up.
Just noticing how you feel at this moment.
Using your breath to anchor into the here and now.
Now slowly bring your awareness all the way down to your toes.
Breathing into the toes.
Slowly now bring your awareness to your ankles.
Softening your ankles.
Now slowly bring your awareness to your shin and your calf muscles.
Feeling it soften.
Now bring your awareness to both your knees.
Just using your breath to relax your knees.
Now bring your focus to your thighs.
Using your exhale to soften your thighs.
Slowly bring your awareness to your hips,
Your pelvis.
Feeling it relax and soften.
Now bring your awareness to your lower back,
Your mid back and your upper back.
Just feel your entire back,
Your entire spine be heavy against the surface beneath you.
Let your back relax and soften.
Now slowly bring your awareness to your stomach.
Letting your stomach relax.
Now bring your focus to your chest.
Breathing deeply into your chest.
As you exhale feel your chest soften deeper and deeper.
Now slowly bring your awareness to your shoulders.
With each exhale let your shoulders soften and relax.
Slowly bring your awareness to your arms,
To your wrists,
To all your ten fingers.
And let each and every part relax and soften.
Now slowly bring your awareness up to your neck.
Feel your neck relax.
Now bring your awareness to your jaw.
Using your breath let your jaw relax and soften.
Bring your awareness to your tongue.
Let your tongue feel heavy.
Let it relax and soften.
Now bring your awareness to all your face muscles.
Breathing into each part.
Using your breath to soften all your face muscles.
Bring your awareness to your forehead.
Let your forehead relax and soften.
Bring your awareness now to the tip of your head.
Just feeling your whole head relax and soften.
Breathing in and breathing out.
One more deep breath in.
Open your mouth and sigh it out.
Last deep breath in.
Filling your whole body with oxygen.
And exhale open your mouth and sigh it all out.
Feeling your whole body relax and soften.
Feeling your whole body heavy into the surface beneath you.
You can stay in this moment for however long you'd like to.
Or if you're ready,
Slowly bring yourself back into the space,
Back into your body.
You can slowly wiggle your toes,
Wiggle your fingers and in your own time you can slowly open your eyes.
Thank you for joining me in this body scan meditation.
Have a beautiful calming day if you've done this in the morning or have a restful sleep if you've done this before bed.
