Hello and welcome to this brief body scan meditation.
We'll start by finding a comfortable position sitting or lying down and if you feel comfortable and it's safe to do so you're welcome to close your eyes or just cast your gaze down at the floor and we'll start by taking a slow deep breath in through the nose and feeling the breath all the way down into your belly and then slowly exhale releasing any tension that you may feel,
Allowing your body to fully feel at ease and take another deep breath in to your belly,
Feeling it as the air comes into your nose and gently flows down into your abdomen and as you release that breath you can feel your body loosening and relaxing and now bring your awareness to your feet,
Maybe wiggle your toes and notice any sensation that you feel in your feet and maybe feel some gratitude that your feet support you throughout the day and then move your awareness up into your ankles,
Allowing your ankle joints to release and relax and you can move your awareness up into your lower legs and just notice if you're holding any tension in those muscles and you can allow that tension to gently release and now you can move your awareness into your knees,
Noticing any tension or discomfort that may be there and with that awareness you can allow that to just let go and as you shift your awareness into your thighs,
Your upper legs,
Those big muscles that often carry so much tension,
As you rest your awareness here you can allow those muscles to relax and just feel completely at ease and as you move your awareness into your hips,
You can allow that release to continue,
Releasing any tension,
Any tightness,
Any discomfort as you allow those joints to just relax and as your awareness moves into the trunk of your body,
Your lower belly,
Your abdomen region,
As you bring your awareness to this area maybe you can feel a warmth,
A soothing sensation throughout your stomach and taking another deep breath in,
You can allow that awareness and that warmth and that sense of ease to move around into your lower back,
Again bringing an awareness to any tension that may reside there,
Allowing it to simply release and as that warmth moves up into your upper back,
Taking in another deep breath,
Allowing those muscles around your shoulder blades and up into your shoulders and your neck to just completely relax and feel at ease as any tightness loosens,
As any discomfort subsides and all those muscles feel completely at ease and with another deep relaxing breath you can shift your awareness to your chest,
Your lungs and your heart,
Continuing to feel a soothing warmth throughout your body and extending into the air around you and as you move your awareness into your arms and your hands,
You can imagine that any tension in this area is just slowly draining out through the ends of your arms,
Pulling with it any tightness,
Any tension and allowing those muscles to just completely relax and finally as you shift your awareness into your head and neck,
Notice any sensations there,
Any tightness or tension in your face,
In those little tiny muscles around your eyes and you can allow those muscles to be so deeply relaxed that you can't even open your eyelids,
Allowing all those muscles in your face to feel completely at ease and finally bringing your awareness to the top of your head to escape and allowing your body to be filled with a warm and with another deep breath in you can slowly become more aware of the surface supporting you,
Aware of any feeling in your hands and feet,
Maybe a tingling sensation or a sense of warmth,
Awareness of the temperature of the room and the sound of my voice and when you feel ready you can slowly open your eyes,
Bringing with you a sense of peace and calm.
