Mindfulness Body Scan Meditation.
Find a comfortable seated or lying down position with your hands resting comfortably by your sides or on your lap.
Close your eyes and take a deep breath in,
Filling your lungs completely.
Hold for a moment,
Then exhale through your mouth,
Feeling the tension leave your body.
Now bring your attention to your body,
Starting at the top of your head and becoming aware of any sensations you may feel there.
Don't try to change anything,
Just notice what's there.
Move your attention down your forehead,
Your eyes,
Cheeks and jaw.
Notice any tension in these areas and allow it to release.
Now bring your attention to your neck and shoulders.
Notice any tightness or discomfort and let it go with each breath.
Moving down your arms,
Notice any sensations you may be feeling in your shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
Hands and fingers.
Allow any tension to release with each exhale.
Now bring attention to your chest and stomach.
Notice any sensations you may be feeling in these areas,
Such as warmth,
Coolness or tightness.
Just observe without any judgment or trying to change anything.
Continue to breathe at a steady pace.
Move your attention down your lower back,
Hips and pelvis.
Notice any tension or discomfort and allow it to release with each exhale.
Finally bring your attention to your legs,
Starting at your thighs,
Down to your knees,
Calves,
Ankles,
Feet and toes.
Notice any sensations you may feel in these areas.
Allow any tension to be released with each exhale.
Take a few moments to scan your entire body,
Noticing any areas that may be still holding tension or discomfort.
As you exhale,
Release any tension in those areas and allow your body to fully relax.
Take a few more deep breaths,
Feeling your body becoming more and more relaxed and at ease with each exhale.
As you come to the end of this meditation,
Take one last deep breath in and as you exhale slowly open your eyes.
Remember that you can come back to this meditation anytime you need to feel more relaxed and centered in your body.
