Join me for this gentle body scan meditation,
Designed to help you release stress,
Tension and the weight of a long day.
Let's take these next minutes just for you,
To slow down,
To breathe and to come back home to your body.
Let's start with closing your eyes and take a slow breath in through your nose.
Exhale softly through your mouth.
Let your breath fall into its own rhythm.
Nothing to control,
Nothing to fix.
Just breathing.
Bring your attention to the top of your head and notice any small sensations there.
Warmth,
Tingling,
Maybe even stillness.
Let that awareness soften the space around your scalp,
Your forehead and your eyes.
Relax.
Release the tiny muscles around your eyes.
Let your jaw unclench.
Feel your tongue rest heavy in your mouth.
Now move your focus down to your neck and shoulders.
Let them drop,
Even just a little.
You might exhale through your mouth if it helps,
As if you're letting go of everything you've been holding.
Bring that awareness into your arms,
Your elbows,
Wrists,
Fingers.
Let gravity take over.
There's nothing to lift,
Nothing to hold.
Just release.
Now gently shift your focus to your chest.
Feel your breath moving in and out.
Your ribs expanding,
Your heart beating,
Steady and alive.
With each breath,
Imagine your chest opening,
Making space for calm.
Let that wave of calm move into your stomach,
Your belly soft and relaxed.
If there's tightness,
Just notice it.
No need to change anything.
Awareness itself begins to release.
Now bring your focus to your lower back.
Breathe into that space.
Imagine warm light melting through every tense muscle.
Let this light travel into your hips.
Restore so much here.
Emotion,
Effort,
Stories.
Breathe into the heaviness and let it loosen.
Move down into your legs,
Your thighs,
Knees,
Calves.
With each breath,
Feel them grow heavier,
Grounded and supported.
Now your feet.
Feel the contact with the ground or the surface beneath you.
This is your foundation,
Your root,
Your anchor.
Take a slow,
Deep breath in and exhale everything you don't need right now.
Your whole body is here.
Soft,
Warm,
Calm and complete.
From head to toe,
You've come back home.
Let's just rest here for a few more breaths.
Just being.
And as you begin to come back,
Notice how different your body feels now.
A little lighter,
A little freer,
A little more you.
Take one last deep inhale and exhale fully.
When you're ready,
You can slowly open your eyes.
Carry this calm awareness with you,
As a quiet reminder that your body is always your home.
