Relax Body Scan Meditation

This is a relaxing meditation,

Also called the body scan meditation.

This is a good meditation to help you sleep,

Release stress,

Calm your senses and connect with your inner guidance.

This meditation will improve your level of energy even after you are done meditating.

Find a comfortable place and a time when you won't be interrupted for at least 10-15 minutes.

Sit comfortably in a chair,

Bed or on a pillow.

If you can,

Please have your back against a solid surface.

Arrange the pillows to give you more comfort.

Let's close your eyes to minimize any distractions and take one deep and slow breath.

Breathe out.

As you keep breathing,

Connect with your space by feeling the chair,

The fabric against your skin and the air around you.

Feel the surface against your back.

Let's take three long and slow breaths.

Breathe in and breathe out.

On the third breath,

Hold your breath for 9 seconds and breathe out through your mouth.

Let's make this space and time a special time.

Begin by saying this is a sacred space and so it is.

This is a sacred space and so it is.

This house is a sacred space and so it is.

Feel your back against the surface and say it out loud or to yourself.

I am safe.

I am safe.

Feel your buttocks against the pillow and say it out loud or to yourself.

I am supported.

I am supported.

I am supported.

Take another deep breath and say it out loud or to yourself.

I am open to hear insights and heal my body.

I am open to hear insights and heal my body.

I am open to hear insights and heal my body.

Now we'll move through a full body relaxation one part at a time.

Relax your scalp.

Relax your eyes.

Relax your cheeks.

Relax your jaw.

Relax the muscles of your face.

Relax your ears.

Relax your neck and keep breathing.

Relax your shoulders.

We tend to hold stress in this area.

Let's relax your shoulders just a bit more.

If you feel any pressure in this area,

See it melting down like butter in your mind's eyes.

Relax your arms,

Hands and fingers.

Remember to keep breathing.

Relax your upper back and your lower back.

Relax your abdomen.

Relax your hips.

Keep breathing.

Relax your thighs,

Knees and calves.

Make sure your breathing is slow.

Relax your feet and your toes.

Place your attention in your heart at the center of your chest and breathe.

Breathe in and breathe out.

Keep your attention in your heart center.

Let's breathe three times very deep and slow.

And breathe out.

When you are ready,

Open your eyes and start your day.

Thank you for meditating with me.